{"version":"1.0.0","segments":[{"startTime":27.764,"endTime":28.354,"body":"What's up, guys?"},{"startTime":28.354,"endTime":31.184,"body":"Happy Monday for everyone watching on"},{"startTime":28.354,"endTime":31.184,"body":"YouTube."},{"startTime":31.184,"endTime":35.054,"body":"Happy Tuesday for everyone listening on"},{"startTime":31.184,"endTime":35.054,"body":"the podcast platforms."},{"startTime":35.054,"endTime":42.873999999999995,"body":"This is episode 149 of Eat, Train,"},{"startTime":35.054,"endTime":42.873999999999995,"body":"Prosper, titled, Our Favorite Rep Schemes."},{"startTime":42.873999999999995,"endTime":48.474000000000004,"body":"So, Brian put together a wonderful list of"},{"startTime":42.873999999999995,"endTime":48.474000000000004,"body":"all these different rep schemes that we"},{"startTime":48.474000000000004,"endTime":50.274,"body":"can use in training."},{"startTime":50.274,"endTime":55.734,"body":"He has it further categorized into"},{"startTime":50.274,"endTime":55.734,"body":"hypertrophy, and then strength, and then"},{"startTime":55.734,"endTime":57.074,"body":"metabolic conditioning."},{"startTime":57.074,"endTime":57.654,"body":"So..."},{"startTime":57.654,"endTime":62.164,"body":"We're gonna dive in to the hypertrophy"},{"startTime":57.654,"endTime":62.164,"body":"side first and then cover why we may use"},{"startTime":62.164,"endTime":66.53399999999999,"body":"some of these in certain situations, which"},{"startTime":62.164,"endTime":66.53399999999999,"body":"ones we both like, which ones maybe only"},{"startTime":66.53399999999999,"endTime":69.50399999999999,"body":"get used in certain contexts, and Brian"},{"startTime":66.53399999999999,"endTime":69.50399999999999,"body":"will provide a lot more in -depth"},{"startTime":69.50399999999999,"endTime":71.01400000000001,"body":"information on this."},{"startTime":71.01400000000001,"endTime":74.958,"body":"But before we dive into the topic, Brian,"},{"startTime":71.01400000000001,"endTime":74.958,"body":"some updates please."},{"startTime":75.37100000000001,"endTime":76.311,"body":"Yeah, great intro."},{"startTime":76.311,"endTime":76.811,"body":"I love that."},{"startTime":76.811,"endTime":80.271,"body":"I especially love the what's up to the"},{"startTime":76.811,"endTime":80.271,"body":"Monday YouTube viewers."},{"startTime":80.631,"endTime":85.67099999999999,"body":"Because that's I actually love that the"},{"startTime":80.631,"endTime":85.67099999999999,"body":"episode comes out on Mondays on YouTube."},{"startTime":85.67099999999999,"endTime":89.571,"body":"And it gets this kind of like a sneak peek"},{"startTime":85.67099999999999,"endTime":89.571,"body":"for those that want to go on YouTube."},{"startTime":89.571,"endTime":91.721,"body":"And then the comments section is usually"},{"startTime":89.571,"endTime":91.721,"body":"pretty good, too."},{"startTime":91.721,"endTime":96.551,"body":"So check it out on YouTube on Mondays"},{"startTime":91.721,"endTime":96.551,"body":"regarding my updates."},{"startTime":96.551,"endTime":101.881,"body":"So I kind of referenced it last week, but"},{"startTime":96.551,"endTime":101.881,"body":"I'm in this weird three week or so"},{"startTime":101.881,"endTime":104.051,"body":"transition period where."},{"startTime":104.843,"endTime":107.143,"body":"I don't have like super structured"},{"startTime":104.843,"endTime":107.143,"body":"training."},{"startTime":107.143,"endTime":109.063,"body":"And I always feel weird in these"},{"startTime":107.143,"endTime":109.063,"body":"situations."},{"startTime":109.063,"endTime":113.543,"body":"Like part of me loves it because I get to"},{"startTime":109.063,"endTime":113.543,"body":"experiment with some of these rep schemes"},{"startTime":113.543,"endTime":116.043,"body":"that we're gonna talk about today."},{"startTime":116.963,"endTime":120.803,"body":"Specifically one that I've really been"},{"startTime":116.963,"endTime":120.803,"body":"enjoying this last week that I'll get to"},{"startTime":120.803,"endTime":123.223,"body":"in the bulk of the episode."},{"startTime":123.663,"endTime":127.363,"body":"But it's also kind of purposeless in a"},{"startTime":123.663,"endTime":127.363,"body":"sense."},{"startTime":127.363,"endTime":128.643,"body":"And I don't love that."},{"startTime":128.643,"endTime":131.037,"body":"Even 25 years in, I feel weird."},{"startTime":131.037,"endTime":135.197,"body":"kind of going into the gym and not having"},{"startTime":131.037,"endTime":135.197,"body":"explicit direction of what I'm supposed to"},{"startTime":135.197,"endTime":138.80700000000002,"body":"do and what weights I'm supposed to use"},{"startTime":135.197,"endTime":138.80700000000002,"body":"and what reps I'm supposed to hit and all"},{"startTime":138.80700000000002,"endTime":139.507,"body":"that stuff."},{"startTime":139.507,"endTime":144.797,"body":"So it's been sort of fun, but also sort of"},{"startTime":139.507,"endTime":144.797,"body":"disconcerting to not have the structure"},{"startTime":144.797,"endTime":146.187,"body":"that I'm used to."},{"startTime":146.187,"endTime":150.67700000000002,"body":"And the reason that this is for anyone"},{"startTime":146.187,"endTime":150.67700000000002,"body":"that hasn't been following the updates in"},{"startTime":150.67700000000002,"endTime":157.995,"body":"the prior episodes is that in a few days,"},{"startTime":150.67700000000002,"endTime":157.995,"body":"I am going to hypertrophy camp at N1."},{"startTime":157.995,"endTime":159.465,"body":"That's actually this coming weekend."},{"startTime":159.465,"endTime":163.505,"body":"So by the time this episode drops, I will"},{"startTime":159.465,"endTime":163.505,"body":"have already finished and one hypertrophy"},{"startTime":163.505,"endTime":163.935,"body":"camp."},{"startTime":163.935,"endTime":168.435,"body":"It's a two day kind of seminar hands on"},{"startTime":163.935,"endTime":168.435,"body":"experience."},{"startTime":168.655,"endTime":169.475,"body":"I'm really excited."},{"startTime":169.475,"endTime":170.865,"body":"Jordan lips is coming to hang out."},{"startTime":170.865,"endTime":172.275,"body":"He's going to stay in my basement."},{"startTime":172.275,"endTime":176.835,"body":"And so we'll get to hang out and talk shop"},{"startTime":172.275,"endTime":176.835,"body":"all weekend and then go train with Cass"},{"startTime":176.835,"endTime":179.555,"body":"and Cody and the crew over and one."},{"startTime":179.615,"endTime":185.245,"body":"And then as I kind of briefly mentioned"},{"startTime":179.615,"endTime":185.245,"body":"last week, we had this passport debacle"},{"startTime":185.245,"endTime":186.379,"body":"with my son."},{"startTime":186.379,"endTime":191.499,"body":"And so we're supposed to be going to Costa"},{"startTime":186.379,"endTime":191.499,"body":"Rica next Wednesday, which is like eight"},{"startTime":191.499,"endTime":194.059,"body":"days from when we're recording this."},{"startTime":194.519,"endTime":200.899,"body":"I finally got his passport sent off to the"},{"startTime":194.519,"endTime":200.899,"body":"expedite agency last Thursday."},{"startTime":200.899,"endTime":206.019,"body":"And they're supposed to have a five day"},{"startTime":200.899,"endTime":206.019,"body":"business day turnaround, which means we"},{"startTime":206.019,"endTime":209.859,"body":"should have the passport back by the end"},{"startTime":206.019,"endTime":209.859,"body":"of this week."},{"startTime":210.039,"endTime":215.059,"body":"I still have like this tentative"},{"startTime":210.039,"endTime":215.059,"body":"skepticism that it's all going to work"},{"startTime":215.059,"endTime":215.741,"body":"out."},{"startTime":215.741,"endTime":221.761,"body":"Maybe I just like want to set myself up to"},{"startTime":215.741,"endTime":221.761,"body":"not go so that I can not be as"},{"startTime":221.761,"endTime":224.151,"body":"disappointed if it doesn't work out."},{"startTime":224.151,"endTime":227.891,"body":"But yeah, it feels a bit tenuous."},{"startTime":227.891,"endTime":232.131,"body":"And I'm really hoping we can go to Costa"},{"startTime":227.891,"endTime":232.131,"body":"Rica because it's all paid for like the"},{"startTime":232.131,"endTime":237.101,"body":"housing that the Airbnb we have a nanny,"},{"startTime":232.131,"endTime":237.101,"body":"we have a car we have flights like the"},{"startTime":237.101,"endTime":238.987,"body":"whole thing is already booked."},{"startTime":238.987,"endTime":243.287,"body":"And it would just be so crushing to have"},{"startTime":238.987,"endTime":243.287,"body":"to cancel this trip after looking forward"},{"startTime":243.287,"endTime":244.377,"body":"to it for so long."},{"startTime":244.377,"endTime":249.197,"body":"So, uh, really hoping the passport comes"},{"startTime":244.377,"endTime":249.197,"body":"through, but this is all part of the three"},{"startTime":249.197,"endTime":254.287,"body":"weeks of unstructured training where I'm"},{"startTime":249.197,"endTime":254.287,"body":"going to be in this little town."},{"startTime":254.287,"endTime":258.437,"body":"Uh, they have a, like a jungle gym, you"},{"startTime":254.287,"endTime":258.437,"body":"know, maybe some dumbbells up to 50 pounds"},{"startTime":258.437,"endTime":259.847,"body":"and a couple barbells."},{"startTime":259.847,"endTime":262.947,"body":"And I actually remember last time being"},{"startTime":259.847,"endTime":262.947,"body":"there, they had a pack deck machine, like"},{"startTime":262.947,"endTime":264.18100000000004,"body":"of all things they had a,"},{"startTime":264.18100000000004,"endTime":267.211,"body":"really shitty dumbbells, barbell, and then"},{"startTime":264.18100000000004,"endTime":267.211,"body":"a pack deck machine."},{"startTime":267.211,"endTime":270.651,"body":"One of those really old ones where the"},{"startTime":267.211,"endTime":270.651,"body":"elbows come together."},{"startTime":270.651,"endTime":275.501,"body":"So it's just kind of like one of those"},{"startTime":270.651,"endTime":275.501,"body":"weird piecemeal gyms and I'm not going to"},{"startTime":275.501,"endTime":278.19100000000003,"body":"be able to get super high quality sessions"},{"startTime":275.501,"endTime":278.19100000000003,"body":"there."},{"startTime":278.19100000000003,"endTime":284.571,"body":"And then as I've discussed prior episodes,"},{"startTime":278.19100000000003,"endTime":284.571,"body":"my biking adventures are going to start"},{"startTime":284.571,"endTime":288.171,"body":"again on April 1st when we return from"},{"startTime":284.571,"endTime":288.171,"body":"Costa Rica."},{"startTime":288.311,"endTime":292.587,"body":"And so that's when I guess structured"},{"startTime":288.311,"endTime":292.587,"body":"training will begin again."},{"startTime":292.587,"endTime":297.197,"body":"And I've kind of alluded to how I want to"},{"startTime":292.587,"endTime":297.197,"body":"use the basis of the 10 exercises for the"},{"startTime":297.197,"endTime":301.907,"body":"rest of your life episode that we did a"},{"startTime":297.197,"endTime":301.907,"body":"month or so ago as the basis for my"},{"startTime":301.907,"endTime":304.727,"body":"training program when I get back into"},{"startTime":301.907,"endTime":304.727,"body":"biking."},{"startTime":304.727,"endTime":307.457,"body":"And since then, I've kind of modified it a"},{"startTime":304.727,"endTime":307.457,"body":"little bit."},{"startTime":307.457,"endTime":313.537,"body":"I think it's 12 exercises now with a"},{"startTime":307.457,"endTime":313.537,"body":"couple of changes, but I'm actually really"},{"startTime":313.537,"endTime":315.417,"body":"excited to talk to you guys about all"},{"startTime":313.537,"endTime":315.417,"body":"this."},{"startTime":315.417,"endTime":320.417,"body":"Maybe in the following episode, right"},{"startTime":315.417,"endTime":320.417,"body":"before we leave for Costa Rica, we can go"},{"startTime":320.417,"endTime":321.067,"body":"over it."},{"startTime":321.067,"endTime":325.417,"body":"more detail kind of what I decided to do"},{"startTime":321.067,"endTime":325.417,"body":"with my training for that period of time"},{"startTime":325.417,"endTime":328.007,"body":"with these 12 exercises now."},{"startTime":328.487,"endTime":334.037,"body":"And then the only other update I have is"},{"startTime":328.487,"endTime":334.037,"body":"that one of the questions in our Instagram"},{"startTime":334.037,"endTime":338.407,"body":"Q \u0026A last time was what my misogi is going"},{"startTime":334.037,"endTime":338.407,"body":"to be for the year."},{"startTime":338.407,"endTime":344.257,"body":"And misogi is the challenge that you're"},{"startTime":338.407,"endTime":344.257,"body":"supposed to do annually where there's a 50"},{"startTime":344.257,"endTime":347.987,"body":"-50 chance of success and a 50 -50 chance"},{"startTime":344.257,"endTime":347.987,"body":"of failure."},{"startTime":349.451,"endTime":352.921,"body":"So it has to be something quite hard where"},{"startTime":349.451,"endTime":352.921,"body":"you don't know if you're going to succeed"},{"startTime":352.921,"endTime":353.491,"body":"or not."},{"startTime":353.491,"endTime":357.941,"body":"So it can't just be like, you know, I'm"},{"startTime":353.491,"endTime":357.941,"body":"going to go do a 50 mile bike ride because"},{"startTime":357.941,"endTime":361.401,"body":"in my mind, I think there's like a 90 %"},{"startTime":357.941,"endTime":361.401,"body":"chance I would complete that, you know,"},{"startTime":361.401,"endTime":362.691,"body":"even though that's hard."},{"startTime":362.691,"endTime":367.131,"body":"Um, so we had guys night the other night"},{"startTime":362.691,"endTime":367.131,"body":"and four of us decided that we're going to"},{"startTime":367.131,"endTime":373.081,"body":"do something called skyline traverse,"},{"startTime":367.131,"endTime":373.081,"body":"which is a hike in Boulder that has you,"},{"startTime":373.081,"endTime":376.107,"body":"uh, summit five peaks in a row."},{"startTime":376.107,"endTime":378.707,"body":"It starts with Bear Peak, which is the"},{"startTime":376.107,"endTime":378.707,"body":"hardest one."},{"startTime":378.707,"endTime":380.647,"body":"I think it's I don't know."},{"startTime":380.647,"endTime":385.687,"body":"I don't know all the details, but the"},{"startTime":380.647,"endTime":385.687,"body":"entire skyline traverse is about 16 miles."},{"startTime":385.747,"endTime":390.167,"body":"You have five peaks that you summit and"},{"startTime":385.747,"endTime":390.167,"body":"there's like 5 ,300 feet of vertical that"},{"startTime":390.167,"endTime":391.167,"body":"you're going to climb."},{"startTime":391.167,"endTime":396.327,"body":"And so I don't think that this would be a"},{"startTime":391.167,"endTime":396.327,"body":"50 50 proposition if I were to train for"},{"startTime":396.327,"endTime":396.887,"body":"it."},{"startTime":396.887,"endTime":400.297,"body":"The reason that I think it's 50 50 is"},{"startTime":396.887,"endTime":400.297,"body":"because none of us are going to train for"},{"startTime":400.297,"endTime":400.417,"body":"it."},{"startTime":400.417,"endTime":406.107,"body":"We're just going to show up and try to"},{"startTime":400.417,"endTime":406.107,"body":"hike 16 miles with over 5000 feet of vert."},{"startTime":406.129,"endTime":411.609,"body":"And then I also think that there's the"},{"startTime":406.129,"endTime":411.609,"body":"possibility that, you know, we have to"},{"startTime":411.609,"endTime":416.239,"body":"make sure that we account for sustenance"},{"startTime":411.609,"endTime":416.239,"body":"throughout the trip."},{"startTime":416.239,"endTime":420.249,"body":"You know, it's gonna be possibly a 12"},{"startTime":416.239,"endTime":420.249,"body":"hour, 10 to 12 hour experience."},{"startTime":420.249,"endTime":422.679,"body":"You know, we have to have enough water, we"},{"startTime":420.249,"endTime":422.679,"body":"have to have enough food."},{"startTime":422.679,"endTime":424.859,"body":"We have to make sure our feet are taken"},{"startTime":422.679,"endTime":424.859,"body":"care of."},{"startTime":424.859,"endTime":428.239,"body":"This is actually one of the things I'm the"},{"startTime":424.859,"endTime":428.239,"body":"most concerned about is what happens if I"},{"startTime":428.239,"endTime":433.359,"body":"get these like death blisters all over my"},{"startTime":428.239,"endTime":433.359,"body":"feet and then I have to, you know, fail to"},{"startTime":433.359,"endTime":434.589,"body":"finish because."},{"startTime":434.827,"endTime":436.067,"body":"my feet hurt too bad."},{"startTime":436.067,"endTime":439.767,"body":"So, you know, making sure I have the right"},{"startTime":436.067,"endTime":439.767,"body":"shoe choice, maybe two pairs of socks,"},{"startTime":439.767,"endTime":440.707,"body":"band -aids."},{"startTime":440.707,"endTime":443.197,"body":"There's just kind of a lot of thought that"},{"startTime":440.707,"endTime":443.197,"body":"goes into it."},{"startTime":443.197,"endTime":446.577,"body":"And so I still think it's maybe not quite"},{"startTime":443.197,"endTime":446.577,"body":"50 -50."},{"startTime":446.577,"endTime":450.617,"body":"It's maybe like 60 -40, 70 -30 that I"},{"startTime":446.577,"endTime":450.617,"body":"think I'm gonna succeed, but it is"},{"startTime":450.617,"endTime":454.147,"body":"something that does put some doubt in my"},{"startTime":450.617,"endTime":454.147,"body":"mind and it scares me a little bit."},{"startTime":454.147,"endTime":459.097,"body":"And so that is what we decided to do and"},{"startTime":454.147,"endTime":459.097,"body":"it's going down on May 19th."},{"startTime":459.097,"endTime":461.907,"body":"So that's coming up here in the next two"},{"startTime":459.097,"endTime":461.907,"body":"months."},{"startTime":463.008,"endTime":464.778,"body":"That is really cool."},{"startTime":464.778,"endTime":469.918,"body":"And I think that is a perfect misogy based"},{"startTime":464.778,"endTime":469.918,"body":"off of how you've described it."},{"startTime":469.918,"endTime":472.798,"body":"There's a lot of variables there, right?"},{"startTime":472.798,"endTime":474.238,"body":"Especially."},{"startTime":474.938,"endTime":475.258,"body":"What do you say?"},{"startTime":475.258,"endTime":476.998,"body":"There's five of you guys."},{"startTime":478.158,"endTime":482.098,"body":"For OK, I mean, those are variables in and"},{"startTime":478.158,"endTime":482.098,"body":"of themselves."},{"startTime":482.498,"endTime":486.728,"body":"Like what happens if someone what happens"},{"startTime":482.498,"endTime":486.728,"body":"if someone chooses poor footwear and it"},{"startTime":486.728,"endTime":489.238,"body":"like mile for their feet are in shambles?"},{"startTime":489.238,"endTime":490.438,"body":"Is it?"},{"startTime":490.718,"endTime":492.436,"body":"Hey, every man for himself."},{"startTime":492.436,"endTime":496.566,"body":"Hopefully you make it back home or is it"},{"startTime":492.436,"endTime":496.566,"body":"do we all get off the mountain together"},{"startTime":496.566,"endTime":497.246,"body":"sort of thing?"},{"startTime":497.246,"endTime":498.546,"body":"I think that's really cool."},{"startTime":498.546,"endTime":502.626,"body":"I think it's 16 miles and it's not an"},{"startTime":498.546,"endTime":502.626,"body":"overnight."},{"startTime":502.626,"endTime":504.734,"body":"You're doing it in a day."},{"startTime":506.998,"endTime":510.008,"body":"That is, I'm excited as that time"},{"startTime":506.998,"endTime":510.008,"body":"approaches."},{"startTime":510.008,"endTime":511.148,"body":"I think that's gonna be really cool."},{"startTime":511.148,"endTime":514.5360000000001,"body":"I think it's going to be very, very"},{"startTime":511.148,"endTime":514.5360000000001,"body":"challenging."},{"startTime":515.1890000000001,"endTime":515.769,"body":"I agree."},{"startTime":515.769,"endTime":517.799,"body":"I'm like, I am slightly nervous about it."},{"startTime":517.799,"endTime":521.3489999999999,"body":"So I think that that's good because I"},{"startTime":517.799,"endTime":521.3489999999999,"body":"wanted to be I wanted to go into it"},{"startTime":521.3489999999999,"endTime":525.419,"body":"feeling that sense of, you know, will I"},{"startTime":521.3489999999999,"endTime":525.419,"body":"make it and then the sense of"},{"startTime":525.419,"endTime":527.971,"body":"accomplishment when you do make it type"},{"startTime":525.419,"endTime":527.971,"body":"thing."},{"startTime":528.086,"endTime":531.9159999999999,"body":"Yeah, yeah, I love big hiking trips like"},{"startTime":528.086,"endTime":531.9159999999999,"body":"that."},{"startTime":531.9159999999999,"endTime":536.486,"body":"Like that's something that excites me"},{"startTime":531.9159999999999,"endTime":536.486,"body":"about like a time in the future where I"},{"startTime":536.486,"endTime":539.946,"body":"maybe I'm not training like five days per"},{"startTime":536.486,"endTime":539.946,"body":"week anymore, like to go do things like"},{"startTime":539.946,"endTime":540.096,"body":"that."},{"startTime":540.096,"endTime":542.446,"body":"That's something that I do really, really"},{"startTime":540.096,"endTime":542.446,"body":"enjoy."},{"startTime":544.51,"endTime":547.93,"body":"Okay, I guess that's it for your updates."},{"startTime":548.51,"endTime":552.09,"body":"So I had, I have two."},{"startTime":552.09,"endTime":558.01,"body":"So I finally have some programming I will"},{"startTime":552.09,"endTime":558.01,"body":"be doing for myself for a specific goal in"},{"startTime":558.01,"endTime":559.61,"body":"mind, which is exciting."},{"startTime":560.15,"endTime":565.05,"body":"And, but over the past like two and a half"},{"startTime":560.15,"endTime":565.05,"body":"to three weeks, I have also had a period"},{"startTime":565.05,"endTime":568.56,"body":"of A and N, unstructured training."},{"startTime":568.56,"endTime":569.35,"body":"Let's put it that way."},{"startTime":569.35,"endTime":573.18,"body":"I knew I would have, okay, I'm training"},{"startTime":569.35,"endTime":573.18,"body":"pull today, but I would be like, okay,"},{"startTime":573.18,"endTime":574.159,"body":"what am I?"},{"startTime":574.159,"endTime":574.198,"body":"you."},{"startTime":574.198,"endTime":578.378,"body":"What is my base program that had been that"},{"startTime":574.198,"endTime":578.378,"body":"same base program since last June?"},{"startTime":578.378,"endTime":580.678,"body":"What are things I'm gonna modify a little"},{"startTime":578.378,"endTime":580.678,"body":"bit?"},{"startTime":580.678,"endTime":581.918,"body":"And I've been doing some of that."},{"startTime":581.918,"endTime":583.478,"body":"I have enjoyed it."},{"startTime":583.478,"endTime":590.728,"body":"I will use the caveat and the reason that"},{"startTime":583.478,"endTime":590.728,"body":"I felt okay with it is because I knew as"},{"startTime":590.728,"endTime":595.168,"body":"long as I was training hard, taking things"},{"startTime":590.728,"endTime":595.168,"body":"close in proximity to failure, like I'd be"},{"startTime":595.168,"endTime":598.218,"body":"growing because I have the exogenous"},{"startTime":595.168,"endTime":598.218,"body":"testosterone."},{"startTime":598.218,"endTime":599.878,"body":"And now it's like a, it's a cheat code,"},{"startTime":598.218,"endTime":599.878,"body":"right?"},{"startTime":599.878,"endTime":603.108,"body":"I won't even, you know, try and beat"},{"startTime":599.878,"endTime":603.108,"body":"around the bush with that."},{"startTime":603.108,"endTime":603.894,"body":"So it was."},{"startTime":603.894,"endTime":609.774,"body":"it lowered my concerns about that because"},{"startTime":603.894,"endTime":609.774,"body":"I knew that I'd be growing regardless."},{"startTime":610.314,"endTime":615.284,"body":"So I did have that, but now I do have"},{"startTime":610.314,"endTime":615.284,"body":"programming for a specific goal in mind."},{"startTime":615.284,"endTime":619.994,"body":"I did my physique assessment with Jackson"},{"startTime":615.284,"endTime":619.994,"body":"and he's like, these are your lagging body"},{"startTime":619.994,"endTime":622.094,"body":"parts for men's physique."},{"startTime":622.094,"endTime":630.104,"body":"So now I have things that are in like"},{"startTime":622.094,"endTime":630.104,"body":"direct goals for, you know, hypertrophy in"},{"startTime":630.104,"endTime":633.59,"body":"specific areas and I will get the program"},{"startTime":630.104,"endTime":633.59,"body":"into that."},{"startTime":633.59,"endTime":638.59,"body":"I was supposed to do it yesterday and then"},{"startTime":633.59,"endTime":638.59,"body":"I just kind of completely forgot on my day"},{"startTime":638.59,"endTime":640.57,"body":"off and didn't do it."},{"startTime":640.57,"endTime":644.47,"body":"So I will do it likely towards the end of"},{"startTime":640.57,"endTime":644.47,"body":"this week or this weekend."},{"startTime":644.907,"endTime":650.077,"body":"So two questions, are you writing this"},{"startTime":644.907,"endTime":650.077,"body":"program with Jackson or are you"},{"startTime":650.077,"endTime":652.079,"body":"autonomously writing this program?"},{"startTime":652.296,"endTime":653.606,"body":"autonomously."},{"startTime":654.526,"endTime":655.429,"body":"Yeah."},{"startTime":655.429,"endTime":658.699,"body":"your nutrition throughout and kind of"},{"startTime":655.429,"endTime":658.699,"body":"guiding you with the physique and stuff"},{"startTime":658.699,"endTime":659.799,"body":"like that."},{"startTime":659.799,"endTime":664.299,"body":"And then what what are your subjectively"},{"startTime":659.799,"endTime":664.299,"body":"weak body parts for men's physique?"},{"startTime":664.299,"endTime":668.739,"body":"Because I struggle to see weak body parts"},{"startTime":664.299,"endTime":668.739,"body":"for men's physique on you."},{"startTime":669.686,"endTime":680.026,"body":"upper chest or the clavicular chest more"},{"startTime":669.686,"endTime":680.026,"body":"appropriately traps shoulders in general"},{"startTime":680.026,"endTime":686.086,"body":"the erectors and kind of like mid back"},{"startTime":680.026,"endTime":686.086,"body":"development what I think might be more"},{"startTime":686.086,"endTime":690.786,"body":"colloquially terms like the lower"},{"startTime":686.086,"endTime":690.786,"body":"rhomboids per se or the lower traps I mean"},{"startTime":690.786,"endTime":694.536,"body":"yep the iliac lat"},{"startTime":697.536,"endTime":703.016,"body":"and triceps, long head of the tricep in"},{"startTime":697.536,"endTime":703.016,"body":"the rear pose because we want, you know,"},{"startTime":703.016,"endTime":707.146,"body":"kind of want to close that gap in the back"},{"startTime":703.016,"endTime":707.146,"body":"shot as much as possible."},{"startTime":707.463,"endTime":710.513,"body":"strong at like the medial lateral tricep"},{"startTime":707.463,"endTime":710.513,"body":"stuff with the pressing."},{"startTime":710.513,"endTime":715.263,"body":"Cause you do, you actually do a lot of"},{"startTime":710.513,"endTime":715.263,"body":"more medial and lateral tricep type"},{"startTime":715.263,"endTime":715.593,"body":"pressing."},{"startTime":715.593,"endTime":721.023,"body":"I don't see you doing a ton of that like"},{"startTime":715.593,"endTime":721.023,"body":"stretched overhead tricep movements too"},{"startTime":721.023,"endTime":721.775,"body":"often."},{"startTime":722.042,"endTime":725.322,"body":"one of those in the program that's been in"},{"startTime":722.042,"endTime":725.322,"body":"there for a while."},{"startTime":725.322,"endTime":730.382,"body":"The hard thing with me is a lot of those"},{"startTime":725.322,"endTime":730.382,"body":"are what aggravate my triceps tendon."},{"startTime":730.482,"endTime":736.362,"body":"So it's finding a good way to do that,"},{"startTime":730.482,"endTime":736.362,"body":"that I can train it hard without really"},{"startTime":736.362,"endTime":738.283,"body":"aggravating my triceps tendons."},{"startTime":738.283,"endTime":738.843,"body":"yeah."},{"startTime":738.843,"endTime":741.853,"body":"Well, that's really cool, because you have"},{"startTime":738.843,"endTime":741.853,"body":"like, like even though those things are"},{"startTime":741.853,"endTime":746.103,"body":"very subtle weaknesses, if you want to"},{"startTime":741.853,"endTime":746.103,"body":"call them that, it does, it is kind of"},{"startTime":746.103,"endTime":749.413,"body":"cool that it provides you some direction"},{"startTime":746.103,"endTime":749.413,"body":"and structure for your training going"},{"startTime":749.413,"endTime":750.403,"body":"forward."},{"startTime":750.774,"endTime":753.014,"body":"Yeah, I'm, and that's what I'm excited"},{"startTime":750.774,"endTime":753.014,"body":"for."},{"startTime":753.014,"endTime":757.434,"body":"And it's like, I get to sit down and be"},{"startTime":753.014,"endTime":757.434,"body":"like, okay, I want to do, you know, like"},{"startTime":757.434,"endTime":761.874,"body":"I'll probably train my back like twice per"},{"startTime":757.434,"endTime":761.874,"body":"week, you know, and then because the"},{"startTime":761.874,"endTime":766.034,"body":"spinal erectors and those lower traps are"},{"startTime":761.874,"endTime":766.034,"body":"like a goal, like I think I might add back"},{"startTime":766.034,"endTime":768.134,"body":"in deadlifts on like a back day."},{"startTime":768.134,"endTime":773.974,"body":"Um, and like those things kind of have,"},{"startTime":768.134,"endTime":773.974,"body":"have, uh, I'm excited."},{"startTime":773.974,"endTime":778.474,"body":"And one thing I'm actually kind of excited"},{"startTime":773.974,"endTime":778.474,"body":"about is I know like back in the CrossFit"},{"startTime":778.474,"endTime":779.062,"body":"days, like,"},{"startTime":779.062,"endTime":783.522,"body":"both you and I, this was like a staple, we"},{"startTime":779.062,"endTime":783.522,"body":"had massive spinal erectors relative to"},{"startTime":783.522,"endTime":785.182,"body":"the rest of like our body part."},{"startTime":785.182,"endTime":790.902,"body":"So it's been built before, unfortunately,"},{"startTime":785.182,"endTime":790.902,"body":"I believe that like things come back more"},{"startTime":790.902,"endTime":792.352,"body":"quickly when they've already been there."},{"startTime":792.352,"endTime":795.922,"body":"So I'm just going to return to some of"},{"startTime":792.352,"endTime":795.922,"body":"those things that I know have worked for"},{"startTime":795.922,"endTime":796.942,"body":"me in the past."},{"startTime":796.942,"endTime":800.814,"body":"And I'm assuming things will progress in"},{"startTime":796.942,"endTime":800.814,"body":"that regard again."},{"startTime":801.195,"endTime":802.535,"body":"Yeah, dude, that's awesome."},{"startTime":802.535,"endTime":807.665,"body":"I when I talked about my 12 exercises that"},{"startTime":802.535,"endTime":807.665,"body":"I'm going to include in my program in"},{"startTime":807.665,"endTime":811.615,"body":"April, I actually think I'm going to add"},{"startTime":807.665,"endTime":811.615,"body":"in back conventional deadlifts."},{"startTime":811.615,"endTime":815.895,"body":"I messed around with them for the first"},{"startTime":811.615,"endTime":815.895,"body":"time in two years the other day and worked"},{"startTime":815.895,"endTime":819.175,"body":"up to four or five for a double, which"},{"startTime":815.895,"endTime":819.175,"body":"actually felt kind of heavy."},{"startTime":819.175,"endTime":820.235,"body":"It was fine."},{"startTime":820.235,"endTime":823.335,"body":"But like I was like, man, that's it's been"},{"startTime":820.235,"endTime":823.335,"body":"a while."},{"startTime":823.335,"endTime":825.295,"body":"You know, like welcome back, old friend."},{"startTime":825.295,"endTime":829.515,"body":"But but I do I do kind of have some."},{"startTime":829.515,"endTime":833.355,"body":"some excitement about adding deadlifts"},{"startTime":829.515,"endTime":833.355,"body":"back in because like you said, you and I"},{"startTime":833.355,"endTime":837.845,"body":"both were quite strong deadlifters and"},{"startTime":833.355,"endTime":837.845,"body":"something that was productive for us."},{"startTime":837.845,"endTime":843.105,"body":"I think that when I look at pictures of my"},{"startTime":837.845,"endTime":843.105,"body":"back all the way from, you know, the lower"},{"startTime":843.105,"endTime":848.675,"body":"back, butt connection, all the way up to"},{"startTime":843.105,"endTime":848.675,"body":"the traps at the top, I do think that"},{"startTime":848.675,"endTime":854.205,"body":"there's been bits and pieces of it that"},{"startTime":848.675,"endTime":854.205,"body":"are, have been lost since I've stopped"},{"startTime":854.205,"endTime":856.235,"body":"deadlifting heavy with consistency."},{"startTime":856.235,"endTime":856.885,"body":"And so,"},{"startTime":856.885,"endTime":860.067,"body":"I am kind of excited to add those back in"},{"startTime":856.885,"endTime":860.067,"body":"as well."},{"startTime":860.246,"endTime":865.246,"body":"Yeah, yeah, so I'll share some of those"},{"startTime":860.246,"endTime":865.246,"body":"things with you probably offline once I"},{"startTime":865.246,"endTime":868.606,"body":"have a layout and get some of your"},{"startTime":865.246,"endTime":868.606,"body":"thoughts and stuff there, but that one I'm"},{"startTime":868.606,"endTime":871.186,"body":"excited for, like a cool little personal"},{"startTime":868.606,"endTime":871.186,"body":"project."},{"startTime":871.986,"endTime":878.646,"body":"Yesterday was Nyepe, which is arguably the"},{"startTime":871.986,"endTime":878.646,"body":"biggest Balinese holiday here, and it's a"},{"startTime":878.646,"endTime":880.446,"body":"day of complete silence."},{"startTime":880.446,"endTime":884.686,"body":"You can't go outside, there's no cars on"},{"startTime":880.446,"endTime":884.686,"body":"the road, all the lights are off all day"},{"startTime":884.686,"endTime":888.15,"body":"long, and it's just like you reflect,"},{"startTime":884.686,"endTime":888.15,"body":"meditate, and."},{"startTime":888.15,"endTime":889.39,"body":"and that sort of thing."},{"startTime":889.39,"endTime":896.05,"body":"It's pretty cool in general because how"},{"startTime":889.39,"endTime":896.05,"body":"everything really does shut down."},{"startTime":896.75,"endTime":901.19,"body":"But I really struggled yesterday with just"},{"startTime":896.75,"endTime":901.19,"body":"like doing nothing all day."},{"startTime":901.19,"endTime":907.16,"body":"In theory, it sounds great, but I really"},{"startTime":901.19,"endTime":907.16,"body":"struggle with just like chilling and"},{"startTime":907.16,"endTime":910.47,"body":"relaxing and I just don't like it anymore."},{"startTime":910.55,"endTime":911.98,"body":"So now I thought it was interesting."},{"startTime":911.98,"endTime":917.24,"body":"I kind of enjoyed it last year and this"},{"startTime":911.98,"endTime":917.24,"body":"year I was really excited about it, but"},{"startTime":917.24,"endTime":918.206,"body":"then just did not."},{"startTime":918.206,"endTime":918.947,"body":"Enjoy."},{"startTime":918.947,"endTime":921.327,"body":"What did you do all day?"},{"startTime":922.486,"endTime":926.826,"body":"I saw what I had been doing actually is as"},{"startTime":922.486,"endTime":926.826,"body":"I plan this little personal project to"},{"startTime":926.826,"endTime":930.286,"body":"build like a side computer, like a little"},{"startTime":926.826,"endTime":930.286,"body":"like a PC project."},{"startTime":930.286,"endTime":934.406,"body":"And I bought all the parts and you know,"},{"startTime":930.286,"endTime":934.406,"body":"had everything set out to like do this on"},{"startTime":934.406,"endTime":934.966,"body":"the day."},{"startTime":934.966,"endTime":938.286,"body":"And then of course, within like 10"},{"startTime":934.966,"endTime":938.286,"body":"minutes, I realized like some parts were"},{"startTime":938.286,"endTime":940.076,"body":"not the right parts that I bought."},{"startTime":940.076,"endTime":944.466,"body":"And I was basically going to not even get"},{"startTime":940.076,"endTime":944.466,"body":"to step one of it."},{"startTime":944.466,"endTime":946.806,"body":"So there went my like day project."},{"startTime":946.806,"endTime":947.706,"body":"Yeah."},{"startTime":947.766,"endTime":950.046,"body":"I took a nap, which I never do."},{"startTime":950.046,"endTime":952.534,"body":"And then I felt horrible after waking up."},{"startTime":952.534,"endTime":956.574,"body":"from my nap, which always happens, and"},{"startTime":952.534,"endTime":956.574,"body":"that's why I don't take naps, because I"},{"startTime":956.574,"endTime":961.914,"body":"feel like dog shit when I wake up from"},{"startTime":956.574,"endTime":961.914,"body":"them, and really just read a little bit"},{"startTime":961.914,"endTime":966.594,"body":"and just meandered, watched a little bit"},{"startTime":961.914,"endTime":966.594,"body":"of Netflix, that sort of thing."},{"startTime":966.594,"endTime":974.144,"body":"I would say the highlight of it is at"},{"startTime":966.594,"endTime":974.144,"body":"night, there's no lights on, so we just"},{"startTime":974.144,"endTime":978.756,"body":"have our phone lights on, and then there"},{"startTime":974.144,"endTime":978.756,"body":"was a light on the stove."},{"startTime":979.094,"endTime":981.994,"body":"and the cats were like going, ate shit at"},{"startTime":979.094,"endTime":981.994,"body":"something."},{"startTime":981.994,"endTime":983.294,"body":"And we were like, you know, what is that?"},{"startTime":983.294,"endTime":985.874,"body":"So finally it go over or Jenny went over"},{"startTime":983.294,"endTime":985.874,"body":"with her phone."},{"startTime":985.874,"endTime":988.234,"body":"Like there was a snake in the house."},{"startTime":988.774,"endTime":989.324,"body":"Yeah."},{"startTime":989.324,"endTime":991.574,"body":"And then Jenny, I don't even know."},{"startTime":991.574,"endTime":992.554,"body":"It was so small."},{"startTime":992.554,"endTime":997.824,"body":"I mean, like so small that it's like,"},{"startTime":992.554,"endTime":997.824,"body":"where does a worm end and where does a"},{"startTime":997.824,"endTime":999.574,"body":"snake start sort of thing?"},{"startTime":999.574,"endTime":1002.434,"body":"But it was like, it was a snake and had"},{"startTime":999.574,"endTime":1002.434,"body":"the head and everything of it."},{"startTime":1002.434,"endTime":1005.134,"body":"And so then I had to go off like, how do"},{"startTime":1002.434,"endTime":1005.134,"body":"get this?"},{"startTime":1005.134,"endTime":1005.814,"body":"I was like,"},{"startTime":1005.814,"endTime":1007.174,"body":"Do I just stomp on it and kill it?"},{"startTime":1007.174,"endTime":1009.044,"body":"And I was like, all right, no, I'm not"},{"startTime":1007.174,"endTime":1009.044,"body":"gonna do that."},{"startTime":1009.044,"endTime":1011.574,"body":"And like, let me just get something and"},{"startTime":1009.044,"endTime":1011.574,"body":"like, go put it out in the garden."},{"startTime":1011.574,"endTime":1012.334,"body":"So I had to do that."},{"startTime":1012.334,"endTime":1016.704,"body":"That was a little bit of the excitement of"},{"startTime":1012.334,"endTime":1016.704,"body":"Nepi, but other than that, pretty slow and"},{"startTime":1016.704,"endTime":1018.091,"body":"an uneventful day."},{"startTime":1018.091,"endTime":1019.071,"body":"Mm hmm."},{"startTime":1019.071,"endTime":1021.631,"body":"Do you, you know who Dave Driscoll is?"},{"startTime":1021.631,"endTime":1022.811,"body":"He's in Bali."},{"startTime":1023.071,"endTime":1029.221,"body":"Yeah, I just saw his post on Yuppie this"},{"startTime":1023.071,"endTime":1029.221,"body":"morning and they did a whole like 36"},{"startTime":1029.221,"endTime":1031.051,"body":"hours, no phones."},{"startTime":1031.051,"endTime":1034.501,"body":"Obviously didn't leave the house and you"},{"startTime":1031.051,"endTime":1034.501,"body":"know, drank a bunch of coffee, watched a"},{"startTime":1034.501,"endTime":1035.911,"body":"bunch of movies, stuff like that."},{"startTime":1035.911,"endTime":1037.271,"body":"To me, it sounds awesome."},{"startTime":1037.271,"endTime":1041.1309999999999,"body":"Like I know you struggle with the chilling"},{"startTime":1037.271,"endTime":1041.1309999999999,"body":"side of things, but I think I would love"},{"startTime":1041.1309999999999,"endTime":1044.1109999999999,"body":"to have that forced separation piece."},{"startTime":1044.1109999999999,"endTime":1046.8110000000001,"body":"I think I'd really enjoy it as well."},{"startTime":1046.8110000000001,"endTime":1047.435,"body":"So."},{"startTime":1047.435,"endTime":1049.335,"body":"Yeah, I guess different perspectives."},{"startTime":1049.43,"endTime":1050.23,"body":"Yeah."},{"startTime":1050.23,"endTime":1051.95,"body":"My last thing, not an update for me."},{"startTime":1051.95,"endTime":1054.05,"body":"This is an update for everyone listening."},{"startTime":1054.05,"endTime":1060.27,"body":"If you have, um, goals to be lean and"},{"startTime":1054.05,"endTime":1060.27,"body":"shredded by summer, this is my PSA."},{"startTime":1060.27,"endTime":1062.99,"body":"You want to be starting now, right?"},{"startTime":1062.99,"endTime":1065.6,"body":"By the time this episode releases, it's"},{"startTime":1062.99,"endTime":1065.6,"body":"going to be the middle of March."},{"startTime":1065.6,"endTime":1070.75,"body":"That's going to give you approximately"},{"startTime":1065.6,"endTime":1070.75,"body":"like 16 weeks or so until summertime hits."},{"startTime":1070.75,"endTime":1072.5,"body":"You're not going to get it done in six"},{"startTime":1070.75,"endTime":1072.5,"body":"weeks."},{"startTime":1072.5,"endTime":1075.47,"body":"I don't care what all the summer shredding"},{"startTime":1072.5,"endTime":1075.47,"body":"challenges say."},{"startTime":1075.47,"endTime":1078.91,"body":"The odds are you are not going to get it"},{"startTime":1075.47,"endTime":1078.91,"body":"done in eight weeks."},{"startTime":1079.062,"endTime":1082.622,"body":"You may be able to do it in 12 if you are"},{"startTime":1079.062,"endTime":1082.622,"body":"very, very diligent."},{"startTime":1082.622,"endTime":1085.042,"body":"It's more likely going to be closer to"},{"startTime":1082.622,"endTime":1085.042,"body":"that 16."},{"startTime":1085.042,"endTime":1087.47,"body":"You want to be starting now."},{"startTime":1088.939,"endTime":1091.165,"body":"Yep, totally cosign that."},{"startTime":1092.15,"endTime":1093.93,"body":"Cool, that's all for me."},{"startTime":1093.93,"endTime":1095.55,"body":"Should we dive in?"},{"startTime":1095.827,"endTime":1097.847,"body":"Yeah, let's do it."},{"startTime":1098.027,"endTime":1100.539,"body":"Who I could have to sneeze."},{"startTime":1102.155,"endTime":1104.115,"body":"Okay, didn't happen."},{"startTime":1104.115,"endTime":1106.675,"body":"So we're gonna start with hypertrophy."},{"startTime":1106.675,"endTime":1110.915,"body":"And like he said, I broke it down into"},{"startTime":1106.675,"endTime":1110.915,"body":"hypertrophy, strength slash strength,"},{"startTime":1110.915,"endTime":1113.815,"body":"endurance and metabolic."},{"startTime":1114.115,"endTime":1120.965,"body":"So starting with hypertrophy, I think we'd"},{"startTime":1114.115,"endTime":1120.965,"body":"be remiss to not mention the GOAT, the one"},{"startTime":1120.965,"endTime":1124.615,"body":"that's the most effective all the time,"},{"startTime":1120.965,"endTime":1124.615,"body":"which is just straight sets, same rep"},{"startTime":1124.615,"endTime":1125.595,"body":"range."},{"startTime":1126.295,"endTime":1129.483,"body":"So in this case, I'm thinking eight to 12,"},{"startTime":1126.295,"endTime":1129.483,"body":"six to 12."},{"startTime":1129.483,"endTime":1135.063,"body":"maybe six to 15, something along those"},{"startTime":1129.483,"endTime":1135.063,"body":"lines, kind of that lower mid range of the"},{"startTime":1135.063,"endTime":1136.783,"body":"hypertrophy rep range."},{"startTime":1137.643,"endTime":1142.563,"body":"And I guess there's a few ways you can"},{"startTime":1137.643,"endTime":1142.563,"body":"approach straight sets."},{"startTime":1142.603,"endTime":1149.043,"body":"The nuance here would be, do you try to"},{"startTime":1142.603,"endTime":1149.043,"body":"target the same number of reps each set,"},{"startTime":1149.043,"endTime":1154.483,"body":"like 10, 10, 10, and therefore understand"},{"startTime":1149.043,"endTime":1154.483,"body":"that your RIR is going to get closer to"},{"startTime":1154.483,"endTime":1155.443,"body":"failure each set."},{"startTime":1155.443,"endTime":1159.147,"body":"So maybe if you go 10, 10, 10, it ends up"},{"startTime":1155.443,"endTime":1159.147,"body":"being two, one, zero."},{"startTime":1159.147,"endTime":1165.927,"body":"something along those lines versus trying"},{"startTime":1159.147,"endTime":1165.927,"body":"to maintain the same RIR across sets."},{"startTime":1166.087,"endTime":1169.327,"body":"And therefore maybe it ends up being 10,"},{"startTime":1166.087,"endTime":1169.327,"body":"nine, eight, because you're like, okay,"},{"startTime":1169.327,"endTime":1171.137,"body":"I'm going to hit one RIR each set."},{"startTime":1171.137,"endTime":1173.837,"body":"So you end up getting 10 and then you get"},{"startTime":1171.137,"endTime":1173.837,"body":"nine and then you get eight or something"},{"startTime":1173.837,"endTime":1174.607,"body":"along those lines."},{"startTime":1174.607,"endTime":1179.067,"body":"So both of those fall into the category of"},{"startTime":1174.607,"endTime":1179.067,"body":"straight sets in the same rep range."},{"startTime":1179.067,"endTime":1181.467,"body":"Where, where do you stand on that?"},{"startTime":1181.467,"endTime":1185.727,"body":"Do you prefer to let the RIR drop each set"},{"startTime":1181.467,"endTime":1185.727,"body":"or do you let the reps drop and keep the"},{"startTime":1185.727,"endTime":1186.463,"body":"same?"},{"startTime":1187.382,"endTime":1191.342,"body":"I prefer to keep the same RAR and let the"},{"startTime":1187.382,"endTime":1191.342,"body":"reps drop."},{"startTime":1191.902,"endTime":1196.522,"body":"I love that people have different stances"},{"startTime":1191.902,"endTime":1196.522,"body":"on this, but this is one that I do"},{"startTime":1196.522,"endTime":1199.122,"body":"honestly feel pretty strongly about."},{"startTime":1199.362,"endTime":1202.072,"body":"I don't, once, assuming you're warm,"},{"startTime":1199.362,"endTime":1202.072,"body":"right?"},{"startTime":1202.072,"endTime":1205.402,"body":"And I always have my clients ensure that"},{"startTime":1202.072,"endTime":1205.402,"body":"they're properly warmed up."},{"startTime":1205.402,"endTime":1210.692,"body":"I don't want you to sandbag set one's"},{"startTime":1205.402,"endTime":1210.692,"body":"performance for like a theoretical"},{"startTime":1210.692,"endTime":1212.402,"body":"performance on set three."},{"startTime":1212.402,"endTime":1215.734,"body":"Like if we're fresh, it's the first rep"},{"startTime":1212.402,"endTime":1215.734,"body":"of, or."},{"startTime":1215.734,"endTime":1217.594,"body":"the first set of that exercise."},{"startTime":1217.594,"endTime":1221.914,"body":"I don't want you stopping at 10 if you can"},{"startTime":1217.594,"endTime":1221.914,"body":"do 13 just so that we can try and get like"},{"startTime":1221.914,"endTime":1223.994,"body":"nine or 10 on set three."},{"startTime":1223.994,"endTime":1228.954,"body":"I feel like it, again, everyone's"},{"startTime":1223.994,"endTime":1228.954,"body":"different, but I feel like it adds layers"},{"startTime":1228.954,"endTime":1234.144,"body":"of like mental decision making and load"},{"startTime":1228.954,"endTime":1234.144,"body":"selection and those sorts of things as"},{"startTime":1234.144,"endTime":1239.418,"body":"opposed to like, you're fresh, here's the"},{"startTime":1234.144,"endTime":1239.418,"body":"load, give me a maximal performance."},{"startTime":1239.819,"endTime":1241.399,"body":"Cool."},{"startTime":1241.399,"endTime":1242.129,"body":"Yeah, no, I agree."},{"startTime":1242.129,"endTime":1246.279,"body":"I think for the most part, I tend to use"},{"startTime":1242.129,"endTime":1246.279,"body":"that as well."},{"startTime":1246.279,"endTime":1251.999,"body":"What I have found is with the group"},{"startTime":1246.279,"endTime":1251.999,"body":"programs, sometimes because you have"},{"startTime":1251.999,"endTime":1258.019,"body":"varying levels of experience, it's easier"},{"startTime":1251.999,"endTime":1258.019,"body":"to just say, hey, hit 10 reps every set."},{"startTime":1258.019,"endTime":1261.759,"body":"And you know, if you rest a minute to two"},{"startTime":1258.019,"endTime":1261.759,"body":"minutes between sets, you'll naturally"},{"startTime":1261.759,"endTime":1263.189,"body":"expect the sets to get harder."},{"startTime":1263.189,"endTime":1266.667,"body":"And that kind of allows people that maybe"},{"startTime":1263.189,"endTime":1266.667,"body":"aren't."},{"startTime":1266.667,"endTime":1270.907,"body":"quite as familiar with RIR to still get"},{"startTime":1266.667,"endTime":1270.907,"body":"high quality sets in."},{"startTime":1270.907,"endTime":1275.807,"body":"Whereas if you tell them to drop the reps"},{"startTime":1270.907,"endTime":1275.807,"body":"each set and let the RIR stay the same,"},{"startTime":1275.807,"endTime":1280.637,"body":"oftentimes they end up just sandbagging"},{"startTime":1275.807,"endTime":1280.637,"body":"every set instead of, you know, you end up"},{"startTime":1280.637,"endTime":1284.377,"body":"at least with one really good quality hard"},{"startTime":1280.637,"endTime":1284.377,"body":"set if you say, hey, hit the same number"},{"startTime":1284.377,"endTime":1285.687,"body":"of reps every time."},{"startTime":1285.687,"endTime":1290.437,"body":"So I do think both have utility, but I do"},{"startTime":1285.687,"endTime":1290.437,"body":"agree in general that I prefer to kind of"},{"startTime":1290.437,"endTime":1291.907,"body":"let the reps drop as well."},{"startTime":1292.086,"endTime":1295.966,"body":"Yeah, that was a very good explanation of"},{"startTime":1292.086,"endTime":1295.966,"body":"the context with the group program."},{"startTime":1296.011,"endTime":1296.751,"body":"Yeah."},{"startTime":1296.751,"endTime":1302.631,"body":"And then the next two that I would throw"},{"startTime":1296.751,"endTime":1302.631,"body":"in here are pyramid and reverse pyramid."},{"startTime":1302.631,"endTime":1311.001,"body":"And I tend to use these context dependent"},{"startTime":1302.631,"endTime":1311.001,"body":"reverse pyramids I like to use with"},{"startTime":1311.001,"endTime":1314.371,"body":"compound movements or more damaging kind"},{"startTime":1311.001,"endTime":1314.371,"body":"of big hitting movements."},{"startTime":1314.371,"endTime":1317.951,"body":"And I like to use pyramid more with"},{"startTime":1314.371,"endTime":1317.951,"body":"isolation movements."},{"startTime":1317.951,"endTime":1321.883,"body":"And so the difference is for any, just an"},{"startTime":1317.951,"endTime":1321.883,"body":"explanation for anybody is."},{"startTime":1321.883,"endTime":1326.463,"body":"Pyramid is something like old bodybuilding"},{"startTime":1321.883,"endTime":1326.463,"body":"bro magazines would have you do like 15,"},{"startTime":1326.463,"endTime":1330.603,"body":"12, 10, eight or 12, 10, eight, six or"},{"startTime":1326.463,"endTime":1330.603,"body":"something along those lines where you"},{"startTime":1330.603,"endTime":1332.223,"body":"start with the highest rep set."},{"startTime":1332.223,"endTime":1338.613,"body":"And then your final set is the one that I"},{"startTime":1332.223,"endTime":1338.613,"body":"guess is hardest closest to failure lowest"},{"startTime":1338.613,"endTime":1339.423,"body":"rep range."},{"startTime":1339.423,"endTime":1342.693,"body":"And the reverse pyramid would be the"},{"startTime":1339.423,"endTime":1342.693,"body":"opposite."},{"startTime":1342.693,"endTime":1346.023,"body":"So in the reverse pyramid, you have to"},{"startTime":1342.693,"endTime":1346.023,"body":"kind of warm up."},{"startTime":1346.023,"endTime":1348.533,"body":"And then you start with the lowest rep"},{"startTime":1346.023,"endTime":1348.533,"body":"set."},{"startTime":1348.533,"endTime":1350.147,"body":"So you might go six."},{"startTime":1350.219,"endTime":1354.099,"body":"nine, 12, 15 or something along those"},{"startTime":1350.219,"endTime":1354.099,"body":"lines."},{"startTime":1354.679,"endTime":1362.749,"body":"And so I think that the drawback to using"},{"startTime":1354.679,"endTime":1362.749,"body":"the standard pyramid is that you're so"},{"startTime":1362.749,"endTime":1367.189,"body":"fatigued by the time you get to your"},{"startTime":1362.749,"endTime":1367.189,"body":"heavier sets that your performance is"},{"startTime":1367.189,"endTime":1367.979,"body":"diminished."},{"startTime":1367.979,"endTime":1372.489,"body":"So imagine if you're doing like a 12, 10,"},{"startTime":1367.979,"endTime":1372.489,"body":"eight, six, by the time you do your 12, 10"},{"startTime":1372.489,"endTime":1376.019,"body":"and eight, and then you get to your six,"},{"startTime":1372.489,"endTime":1376.019,"body":"you've already done three sets, your six,"},{"startTime":1376.019,"endTime":1378.263,"body":"your performance is going to be much"},{"startTime":1376.019,"endTime":1378.263,"body":"lower."},{"startTime":1378.507,"endTime":1383.317,"body":"Whereas in the reverse pyramid, starting"},{"startTime":1378.507,"endTime":1383.317,"body":"with the set of six, obviously you have to"},{"startTime":1383.317,"endTime":1387.337,"body":"do a couple warm -up sets to get there,"},{"startTime":1383.317,"endTime":1387.337,"body":"but you're going in there with the most"},{"startTime":1387.337,"endTime":1392.727,"body":"fresh CNS and the most optimal effort that"},{"startTime":1387.337,"endTime":1392.727,"body":"you can put toward that set."},{"startTime":1393.007,"endTime":1396.857,"body":"The other thing I really love about"},{"startTime":1393.007,"endTime":1396.857,"body":"reverse pyramid specifically for compound"},{"startTime":1396.857,"endTime":1404.747,"body":"movements is that with the research we now"},{"startTime":1396.857,"endTime":1404.747,"body":"have on proximity to failure, we know that"},{"startTime":1404.747,"endTime":1405.379,"body":"the..."},{"startTime":1405.607,"endTime":1411.137,"body":"lower rep ranges don't require you to be"},{"startTime":1405.607,"endTime":1411.137,"body":"as close to failure to consider it a"},{"startTime":1411.137,"endTime":1412.467,"body":"productive set."},{"startTime":1412.467,"endTime":1416.237,"body":"And so if you, what I, what I love is"},{"startTime":1412.467,"endTime":1416.237,"body":"being able to say, okay, we're going to go"},{"startTime":1416.237,"endTime":1421.127,"body":"six, eight, 10, 12, but we're going to"},{"startTime":1416.237,"endTime":1421.127,"body":"start at three RIR."},{"startTime":1421.127,"endTime":1423.407,"body":"We're going to go three, two, one, zero."},{"startTime":1423.407,"endTime":1428.477,"body":"So that final set of 12 to 15 reps or"},{"startTime":1423.407,"endTime":1428.477,"body":"whatever it is, because it's in a higher"},{"startTime":1428.477,"endTime":1432.507,"body":"rep range, we know we need to be closer to"},{"startTime":1428.477,"endTime":1432.507,"body":"failure, but it also helps that because"},{"startTime":1432.507,"endTime":1435.109,"body":"it's at the end, you've already,"},{"startTime":1435.109,"endTime":1438.399,"body":"exhausted yourself with the earlier sets."},{"startTime":1438.399,"endTime":1443.079,"body":"And so it's easier for you to kind of get"},{"startTime":1438.399,"endTime":1443.079,"body":"to failure effectively on that set."},{"startTime":1443.079,"endTime":1448.999,"body":"Whereas when you're looking at the pyramid"},{"startTime":1443.079,"endTime":1448.999,"body":"itself going safe, 12, 10, eight, six,"},{"startTime":1449.439,"endTime":1455.449,"body":"what you would want is that set of 12 to"},{"startTime":1449.439,"endTime":1455.449,"body":"be a failure set because it's the higher"},{"startTime":1455.449,"endTime":1456.019,"body":"rep range."},{"startTime":1456.019,"endTime":1459.999,"body":"And you would want your set of six to not"},{"startTime":1456.019,"endTime":1459.999,"body":"necessarily be a failure set."},{"startTime":1459.999,"endTime":1463.787,"body":"Like it could be, but it doesn't have to"},{"startTime":1459.999,"endTime":1463.787,"body":"be because it's a lower rep range."},{"startTime":1463.787,"endTime":1468.187,"body":"But then you kind of are like, well, if"},{"startTime":1463.787,"endTime":1468.187,"body":"I'm, what I tend to do is use that first"},{"startTime":1468.187,"endTime":1469.407,"body":"set as a warmup almost."},{"startTime":1469.407,"endTime":1473.977,"body":"So I tend to program pyramids like for"},{"startTime":1469.407,"endTime":1473.977,"body":"isolation movements where it might go 20,"},{"startTime":1473.977,"endTime":1475.907,"body":"15, 12, 10."},{"startTime":1475.907,"endTime":1478.887,"body":"And so the 20, I'm just kind of grab, say"},{"startTime":1475.907,"endTime":1478.887,"body":"I'm doing lateral raises."},{"startTime":1478.887,"endTime":1482.827,"body":"I'm grabbing like the 20 pound dumbbells"},{"startTime":1478.887,"endTime":1482.827,"body":"and I'm just doing 20 reps."},{"startTime":1482.827,"endTime":1484.947,"body":"And that 20th rep is nowhere near failure."},{"startTime":1484.947,"endTime":1488.847,"body":"Like it burns, it warms me up, but it's"},{"startTime":1484.947,"endTime":1488.847,"body":"not near failure, which kind of makes it"},{"startTime":1488.847,"endTime":1490.027,"body":"an ineffective set."},{"startTime":1490.027,"endTime":1492.867,"body":"looking at the research, you know, the"},{"startTime":1490.027,"endTime":1492.867,"body":"higher rep sets need to be closer to"},{"startTime":1492.867,"endTime":1493.157,"body":"failure."},{"startTime":1493.157,"endTime":1497.597,"body":"So that 20 rep buy -in set is almost just"},{"startTime":1493.157,"endTime":1497.597,"body":"like, yeah, it's a warmup set more than"},{"startTime":1497.597,"endTime":1498.027,"body":"anything."},{"startTime":1498.027,"endTime":1503.447,"body":"And then by the time that you add weight"},{"startTime":1498.027,"endTime":1503.447,"body":"and drop reps, it works really well for"},{"startTime":1503.447,"endTime":1504.467,"body":"isolation movements."},{"startTime":1504.467,"endTime":1509.387,"body":"But I think it would leave some gains on"},{"startTime":1504.467,"endTime":1509.387,"body":"the table for the compound movements."},{"startTime":1509.387,"endTime":1511.075,"body":"Where do you stand on all that?"},{"startTime":1511.222,"endTime":1514.072,"body":"You know what's really funny and I think"},{"startTime":1511.222,"endTime":1514.072,"body":"things are going to kind of come out as"},{"startTime":1514.072,"endTime":1515.762,"body":"this episode goes along."},{"startTime":1516.542,"endTime":1520.252,"body":"I've been when I'm doing my own"},{"startTime":1516.542,"endTime":1520.252,"body":"programming or even with some clients like"},{"startTime":1520.252,"endTime":1523.962,"body":"I've been building things in a way in it."},{"startTime":1523.962,"endTime":1525.842,"body":"It didn't click until we're on this"},{"startTime":1523.962,"endTime":1525.842,"body":"episode."},{"startTime":1525.842,"endTime":1531.222,"body":"I use a lot of the reverse pyramid but I'm"},{"startTime":1525.842,"endTime":1531.222,"body":"not in my mind thinking about it as like"},{"startTime":1531.222,"endTime":1532.462,"body":"reverse pyramid."},{"startTime":1532.462,"endTime":1536.952,"body":"I was how I approach it mentally is kind"},{"startTime":1532.462,"endTime":1536.952,"body":"of like the daily undulating periodization"},{"startTime":1536.952,"endTime":1541.094,"body":"sort of thing or even an intra exercise"},{"startTime":1536.952,"endTime":1541.094,"body":"period is rep periodization."},{"startTime":1541.206,"endTime":1548.686,"body":"Um, where I'll typically in, I like to use"},{"startTime":1541.206,"endTime":1548.686,"body":"rep ranges, but like a, a six to nine and"},{"startTime":1548.686,"endTime":1553.266,"body":"then a 10 to 12 and then like a 12 plus,"},{"startTime":1548.686,"endTime":1553.266,"body":"you know, like that's a very common one"},{"startTime":1553.266,"endTime":1554.326,"body":"that I will use."},{"startTime":1554.326,"endTime":1559.106,"body":"Um, but it's really the reverse pyramid"},{"startTime":1554.326,"endTime":1559.106,"body":"and the reasons why I use it or is like"},{"startTime":1559.106,"endTime":1562.41,"body":"everything that you just laid out as you"},{"startTime":1559.106,"endTime":1562.41,"body":"described it."},{"startTime":1562.859,"endTime":1563.179,"body":"Cool."},{"startTime":1563.179,"endTime":1563.729,"body":"That's awesome."},{"startTime":1563.729,"endTime":1563.909,"body":"Yeah."},{"startTime":1563.909,"endTime":1565.459,"body":"I tend to do it with rep ranges too."},{"startTime":1565.459,"endTime":1569.879,"body":"I don't love the idea of programming six,"},{"startTime":1565.459,"endTime":1569.879,"body":"eight, 10, 12, cause I think it's too"},{"startTime":1569.879,"endTime":1573.239,"body":"specific and it ends up not allowing you"},{"startTime":1569.879,"endTime":1573.239,"body":"to hit your RIR cause people get focused"},{"startTime":1573.239,"endTime":1574.479,"body":"on the actual rep."},{"startTime":1574.479,"endTime":1578.659,"body":"But if you go like you said, six to eight"},{"startTime":1574.479,"endTime":1578.659,"body":"or six to nine, then nine to 12, then 12"},{"startTime":1578.659,"endTime":1582.559,"body":"to 15, that's exactly the way that, that I"},{"startTime":1578.659,"endTime":1582.559,"body":"program it as well."},{"startTime":1582.559,"endTime":1584.899,"body":"So yeah, same page there."},{"startTime":1585.799,"endTime":1590.571,"body":"When we go to the next one, it's top set"},{"startTime":1585.799,"endTime":1590.571,"body":"plus back offset."},{"startTime":1590.571,"endTime":1595.191,"body":"And this is literally just like reverse"},{"startTime":1590.571,"endTime":1595.191,"body":"pyramid, but without the third set in the"},{"startTime":1595.191,"endTime":1595.881,"body":"reverse pyramid."},{"startTime":1595.881,"endTime":1597.201,"body":"So it's just having two of them."},{"startTime":1597.201,"endTime":1600.951,"body":"You have your top set, you warm up to it,"},{"startTime":1597.201,"endTime":1600.951,"body":"and then you have a back offset with"},{"startTime":1600.951,"endTime":1601.361,"body":"lighter weight."},{"startTime":1601.361,"endTime":1604.849,"body":"So it's like doing the first two sets in"},{"startTime":1601.361,"endTime":1604.849,"body":"the reverse pyramid, so to speak."},{"startTime":1604.982,"endTime":1610.782,"body":"Yeah, I really, really like using this"},{"startTime":1604.982,"endTime":1610.782,"body":"more so in like intermediate plus to"},{"startTime":1610.782,"endTime":1612.062,"body":"advanced."},{"startTime":1614.002,"endTime":1620.732,"body":"I especially once you get into like"},{"startTime":1614.002,"endTime":1620.732,"body":"advanced on compounds, I am rarely using"},{"startTime":1620.732,"endTime":1625.852,"body":"like straight sets for someone on"},{"startTime":1620.732,"endTime":1625.852,"body":"compounds unless it's maybe, for example,"},{"startTime":1625.852,"endTime":1630.732,"body":"if we have like a squat pattern movement"},{"startTime":1625.852,"endTime":1630.732,"body":"and a leg press or something like that in"},{"startTime":1630.732,"endTime":1634.39,"body":"a session, I might go like lower rep with"},{"startTime":1630.732,"endTime":1634.39,"body":"the leg press, but then we're not."},{"startTime":1634.39,"endTime":1637.05,"body":"taking each one to like failure or"},{"startTime":1634.39,"endTime":1637.05,"body":"something like that."},{"startTime":1637.05,"endTime":1641.88,"body":"But I love the top set back off because I"},{"startTime":1637.05,"endTime":1641.88,"body":"find that once your strength is at, once"},{"startTime":1641.88,"endTime":1649.91,"body":"you're like proficient enough, multiple"},{"startTime":1641.88,"endTime":1649.91,"body":"repeated top weight attempts is just like"},{"startTime":1649.91,"endTime":1655.07,"body":"centrally shattering per se, you know, to"},{"startTime":1649.91,"endTime":1655.07,"body":"be like, okay, here the a hundred and you"},{"startTime":1655.07,"endTime":1660.45,"body":"know, hunt hunt 365 on like your, your RDL"},{"startTime":1655.07,"endTime":1660.45,"body":"or something like that for like three sets"},{"startTime":1660.45,"endTime":1662.19,"body":"just ruins you."},{"startTime":1662.19,"endTime":1664.086,"body":"But instead of being okay, you have one"},{"startTime":1662.19,"endTime":1664.086,"body":"set."},{"startTime":1664.086,"endTime":1668.436,"body":"you like get like your six to 10, and then"},{"startTime":1664.086,"endTime":1668.436,"body":"we're going to back down to like 315."},{"startTime":1668.436,"endTime":1672.946,"body":"And that's like much more manageable just"},{"startTime":1668.436,"endTime":1672.946,"body":"from like a central fatigue accumulation"},{"startTime":1672.946,"endTime":1674.786,"body":"sort of thing."},{"startTime":1677.246,"endTime":1681.866,"body":"Yeah."},{"startTime":1681.866,"endTime":1682.437,"body":"Yeah."},{"startTime":1682.437,"endTime":1684.267,"body":"I'm fully on board with that too."},{"startTime":1684.267,"endTime":1688.757,"body":"The next one is one that probably could go"},{"startTime":1684.267,"endTime":1688.757,"body":"into metabolic, but I think that it's"},{"startTime":1688.757,"endTime":1691.867,"body":"hypertrophy enough and we have enough"},{"startTime":1688.757,"endTime":1691.867,"body":"things already listed in metabolic that"},{"startTime":1691.867,"endTime":1694.187,"body":"I'm going to throw this one into"},{"startTime":1691.867,"endTime":1694.187,"body":"hypertrophy."},{"startTime":1694.267,"endTime":1701.187,"body":"It is essentially a rest pause set, but"},{"startTime":1694.267,"endTime":1701.187,"body":"it's a John Meadows approach that I"},{"startTime":1701.187,"endTime":1704.043,"body":"believe is called the 1025 method."},{"startTime":1704.043,"endTime":1708.183,"body":"I think that there was another name that I"},{"startTime":1704.043,"endTime":1708.183,"body":"used to use back in the day and now I"},{"startTime":1708.183,"endTime":1709.673,"body":"literally cannot for the life of me."},{"startTime":1709.673,"endTime":1713.593,"body":"I spent like 20 minutes trying to find out"},{"startTime":1709.673,"endTime":1713.593,"body":"what I used to call this, but all I could"},{"startTime":1713.593,"endTime":1715.853,"body":"find on the internet was the 1025 method."},{"startTime":1715.853,"endTime":1718.143,"body":"So that's what we're going to call it."},{"startTime":1718.143,"endTime":1725.163,"body":"But basically what you do is you do a 10"},{"startTime":1718.143,"endTime":1725.163,"body":"to 12 rep set and well, there's two ways"},{"startTime":1725.163,"endTime":1725.703,"body":"to approach it."},{"startTime":1725.703,"endTime":1729.023,"body":"You can do a 10 to 12 rep set to kind of"},{"startTime":1725.703,"endTime":1729.023,"body":"establish your weight."},{"startTime":1729.023,"endTime":1731.403,"body":"And that would be like a one to two RIR"},{"startTime":1729.023,"endTime":1731.403,"body":"set."},{"startTime":1731.403,"endTime":1734.283,"body":"And then you would rest like three"},{"startTime":1731.403,"endTime":1734.283,"body":"minutes, four minutes, whatever."},{"startTime":1734.283,"endTime":1740.003,"body":"And then with that same weight, you try"},{"startTime":1734.283,"endTime":1740.003,"body":"and accumulate 25 reps in as few sets as"},{"startTime":1740.003,"endTime":1744.943,"body":"possible with the caveat that you only"},{"startTime":1740.003,"endTime":1744.943,"body":"rest 15 seconds between sets."},{"startTime":1744.943,"endTime":1748.693,"body":"So if you have that 10 to 12 rep weight,"},{"startTime":1744.943,"endTime":1748.693,"body":"you would think, okay, the first set I'm"},{"startTime":1748.693,"endTime":1750.163,"body":"going to get about 10."},{"startTime":1750.203,"endTime":1754.913,"body":"And then I chip away and four, three,"},{"startTime":1750.203,"endTime":1754.913,"body":"three, three, two, or whatever those"},{"startTime":1754.913,"endTime":1756.963,"body":"numbers do to equal 25."},{"startTime":1756.963,"endTime":1758.763,"body":"And so you get a ton of effective reps."},{"startTime":1758.763,"endTime":1761.579,"body":"It's essentially like a rest pause set or"},{"startTime":1758.763,"endTime":1761.579,"body":"a myorep set."},{"startTime":1761.579,"endTime":1767.079,"body":"The other way that it can be done, and I"},{"startTime":1761.579,"endTime":1767.079,"body":"actually use the second way more often if"},{"startTime":1767.079,"endTime":1773.979,"body":"it's like a part CDE movement and less"},{"startTime":1767.079,"endTime":1773.979,"body":"often if it's a part A or B movement, but"},{"startTime":1773.979,"endTime":1778.619,"body":"you would just not do the first 10 to 12"},{"startTime":1773.979,"endTime":1778.619,"body":"rep set to establish your weight."},{"startTime":1778.619,"endTime":1782.309,"body":"You would just choose a weight that's"},{"startTime":1778.619,"endTime":1782.309,"body":"like, hey, choose a 10 to 12 rep weight"},{"startTime":1782.309,"endTime":1784.219,"body":"and then do 25 reps with it."},{"startTime":1784.219,"endTime":1789.649,"body":"And so that keeps you from having to do"},{"startTime":1784.219,"endTime":1789.649,"body":"one full really fatiguing set before you"},{"startTime":1789.649,"endTime":1791.243,"body":"then go do 25 reps."},{"startTime":1791.243,"endTime":1795.083,"body":"it ends up becoming a 25 rep set instead"},{"startTime":1791.243,"endTime":1795.083,"body":"of a 35 rep set."},{"startTime":1795.903,"endTime":1797.733,"body":"And so yeah, I use both of those."},{"startTime":1797.733,"endTime":1800.053,"body":"I think it's an extremely effective"},{"startTime":1797.733,"endTime":1800.053,"body":"protocol."},{"startTime":1800.053,"endTime":1806.403,"body":"And it pretty much works for any movement"},{"startTime":1800.053,"endTime":1806.403,"body":"you want to do other than maybe an RDL or"},{"startTime":1806.403,"endTime":1808.063,"body":"like some sort of hip hinge."},{"startTime":1808.063,"endTime":1812.563,"body":"But it can be done on like a hack squat, a"},{"startTime":1808.063,"endTime":1812.563,"body":"leg press, or of course, any like"},{"startTime":1812.563,"endTime":1814.659,"body":"isolation movements or anything like that."},{"startTime":1817.046,"endTime":1818.636,"body":"Yeah, I really like that approach."},{"startTime":1818.636,"endTime":1822.336,"body":"I admittedly haven't used something like"},{"startTime":1818.636,"endTime":1822.336,"body":"that in quite some time, but what I do"},{"startTime":1822.336,"endTime":1827.776,"body":"like about it as opposed to like a rel, a"},{"startTime":1822.336,"endTime":1827.776,"body":"regular rest pause or you have that rep"},{"startTime":1827.776,"endTime":1833.666,"body":"target, you know, and it's like the, the"},{"startTime":1827.776,"endTime":1833.666,"body":"harder I work or whatever, like the sooner"},{"startTime":1833.666,"endTime":1839.926,"body":"it's over when I achieve X goal, or as"},{"startTime":1833.666,"endTime":1839.926,"body":"opposed to like the typical rest pause,"},{"startTime":1839.926,"endTime":1842.346,"body":"it's like, Hey, you have five rounds."},{"startTime":1842.346,"endTime":1844.626,"body":"Go to you die pretty much."},{"startTime":1844.626,"endTime":1845.886,"body":"And there's no,"},{"startTime":1846.038,"endTime":1852.398,"body":"There's no, there's no true incentive to"},{"startTime":1846.038,"endTime":1852.398,"body":"get six on the second one as opposed to"},{"startTime":1852.398,"endTime":1854.038,"body":"like four with this one."},{"startTime":1854.038,"endTime":1859.258,"body":"It's like, there's an end goal that the"},{"startTime":1854.038,"endTime":1859.258,"body":"harder you push, the faster you get it"},{"startTime":1859.258,"endTime":1860.846,"body":"over with kind of thing."},{"startTime":1861.083,"endTime":1865.893,"body":"And it seems just like the perfect ratio"},{"startTime":1861.083,"endTime":1865.893,"body":"to where you have like 40 % of the work"},{"startTime":1865.893,"endTime":1871.413,"body":"done in the first set, and then you have"},{"startTime":1865.893,"endTime":1871.413,"body":"to achieve 60 % more work throughout the"},{"startTime":1871.413,"endTime":1872.143,"body":"remainder of the set."},{"startTime":1872.143,"endTime":1872.983,"body":"I really like it."},{"startTime":1872.983,"endTime":1876.083,"body":"I've used them quite often myself,"},{"startTime":1872.983,"endTime":1876.083,"body":"especially on leg extensions."},{"startTime":1876.083,"endTime":1879.643,"body":"It's just so awful on leg extensions."},{"startTime":1879.683,"endTime":1881.523,"body":"Yeah."},{"startTime":1881.663,"endTime":1882.113,"body":"Okay."},{"startTime":1882.113,"endTime":1888.793,"body":"So then my next one is similar to the 1025"},{"startTime":1882.113,"endTime":1888.793,"body":"method, but it's a 40 rep set instead of a"},{"startTime":1888.793,"endTime":1889.867,"body":"25 rep set."},{"startTime":1889.867,"endTime":1894.247,"body":"And just as a result of that, you start"},{"startTime":1889.867,"endTime":1894.247,"body":"with a higher rep buy -in set."},{"startTime":1894.387,"endTime":1900.567,"body":"So the initial buy -in set would be 15 to"},{"startTime":1894.387,"endTime":1900.567,"body":"20 reps instead of 10 to 12."},{"startTime":1900.567,"endTime":1904.487,"body":"And then you chip away, same idea, 15"},{"startTime":1900.567,"endTime":1904.487,"body":"second rest until you get to 40."},{"startTime":1904.487,"endTime":1906.807,"body":"So we probably don't need to expand on"},{"startTime":1904.487,"endTime":1906.807,"body":"that too much more."},{"startTime":1906.807,"endTime":1911.957,"body":"I would just say that I would usually use"},{"startTime":1906.807,"endTime":1911.957,"body":"the 40 rep version on like lower fatiguing"},{"startTime":1911.957,"endTime":1915.753,"body":"isolation movements because you're"},{"startTime":1911.957,"endTime":1915.753,"body":"starting with 15 to 20."},{"startTime":1915.753,"endTime":1920.133,"body":"And I would use the John Meadows 1025"},{"startTime":1915.753,"endTime":1920.133,"body":"method more probably for compounds or"},{"startTime":1920.133,"endTime":1925.657,"body":"movements that are better suited to the 10"},{"startTime":1920.133,"endTime":1925.657,"body":"to 12 rep range."},{"startTime":1927.499,"endTime":1931.629,"body":"And then the last one hidden hypertrophy"},{"startTime":1927.499,"endTime":1931.629,"body":"is the one that I alluded to in the"},{"startTime":1931.629,"endTime":1935.359,"body":"updates when I said that I've been"},{"startTime":1931.629,"endTime":1935.359,"body":"experimenting with a new rep scheme that I"},{"startTime":1935.359,"endTime":1936.459,"body":"really like."},{"startTime":1936.459,"endTime":1940.239,"body":"And I'm just going to call it the Brian's"},{"startTime":1936.459,"endTime":1940.239,"body":"six by six."},{"startTime":1940.239,"endTime":1943.739,"body":"I'm sure I'm not the first person to ever"},{"startTime":1940.239,"endTime":1943.739,"body":"do a six by six."},{"startTime":1943.799,"endTime":1949.209,"body":"So it's completely inaccurate, but I don't"},{"startTime":1943.799,"endTime":1949.209,"body":"I haven't seen it out on the Internet"},{"startTime":1949.209,"endTime":1952.339,"body":"before, especially performed in the way"},{"startTime":1949.209,"endTime":1952.339,"body":"that I do it."},{"startTime":1952.339,"endTime":1955.915,"body":"So what I do with my six by six is."},{"startTime":1955.915,"endTime":1960.215,"body":"I take a 10 rep max for two antagonistic"},{"startTime":1955.915,"endTime":1960.215,"body":"movements."},{"startTime":1960.215,"endTime":1967.595,"body":"So I did it a few days ago with leg curls"},{"startTime":1960.215,"endTime":1967.595,"body":"and chest press."},{"startTime":1967.595,"endTime":1976.565,"body":"And then I did it the yesterday with a"},{"startTime":1967.595,"endTime":1976.565,"body":"lumbar lat rows and lateral raises, cable"},{"startTime":1976.565,"endTime":1977.655,"body":"lateral raises."},{"startTime":1977.655,"endTime":1981.695,"body":"So it would be more susceptible, more"},{"startTime":1977.655,"endTime":1981.695,"body":"feasible to use lower rep ranges when you"},{"startTime":1981.695,"endTime":1983.195,"body":"have a cable for a lateral raise."},{"startTime":1983.195,"endTime":1985.899,"body":"But basically what you do is you take a 10"},{"startTime":1983.195,"endTime":1985.899,"body":"RM weight,"},{"startTime":1986.091,"endTime":1989.781,"body":"for each and you just do six sets of six,"},{"startTime":1986.091,"endTime":1989.781,"body":"but you alternate."},{"startTime":1989.781,"endTime":1994.491,"body":"So I do one set of leg curls for six, one"},{"startTime":1989.781,"endTime":1994.491,"body":"set of chest press for six, leg curls for"},{"startTime":1994.491,"endTime":1997.731,"body":"six, chest press for six, back and forth"},{"startTime":1994.491,"endTime":1997.731,"body":"until you've done six sets of six."},{"startTime":1997.731,"endTime":2001.951,"body":"And this has pretty standard rest in"},{"startTime":1997.731,"endTime":2001.951,"body":"between, I'd say one to two minutes"},{"startTime":2001.951,"endTime":2002.791,"body":"between movements."},{"startTime":2002.791,"endTime":2006.171,"body":"So you're getting three to four minutes"},{"startTime":2002.791,"endTime":2006.171,"body":"before you go back to the same movement"},{"startTime":2006.171,"endTime":2006.971,"body":"again."},{"startTime":2006.971,"endTime":2011.831,"body":"So what ends up happening is, you the"},{"startTime":2006.971,"endTime":2011.831,"body":"first set you do is about four RIR because"},{"startTime":2011.831,"endTime":2014.411,"body":"it's a six rep set with a 10 rep weight."},{"startTime":2014.411,"endTime":2015.723,"body":"But as you get,"},{"startTime":2015.723,"endTime":2020.553,"body":"through the sets by set four, you feel"},{"startTime":2015.723,"endTime":2020.553,"body":"like you're maybe at like two or three"},{"startTime":2020.553,"endTime":2021.403,"body":"RIR."},{"startTime":2021.403,"endTime":2025.663,"body":"And by the time you get to the final set,"},{"startTime":2021.403,"endTime":2025.663,"body":"it's one or two RIR."},{"startTime":2025.663,"endTime":2029.103,"body":"And so you're not necessarily hitting"},{"startTime":2025.663,"endTime":2029.103,"body":"failure."},{"startTime":2029.103,"endTime":2032.703,"body":"It feels like extremely productive"},{"startTime":2029.103,"endTime":2032.703,"body":"hypertrophy work."},{"startTime":2032.703,"endTime":2036.763,"body":"And because of what I referenced earlier"},{"startTime":2032.703,"endTime":2036.763,"body":"with the lower rep ranges, not needing to"},{"startTime":2036.763,"endTime":2040.103,"body":"necessarily go to failure to be considered"},{"startTime":2036.763,"endTime":2040.103,"body":"a productive set."},{"startTime":2040.103,"endTime":2044.459,"body":"I really do think that you're getting"},{"startTime":2040.103,"endTime":2044.459,"body":"productive work in on all of these sets."},{"startTime":2044.459,"endTime":2049.649,"body":"And it's much less fatiguing than I think"},{"startTime":2044.459,"endTime":2049.649,"body":"most people would think when you say I'm"},{"startTime":2049.649,"endTime":2051.339,"body":"doing six sets of a movement."},{"startTime":2051.339,"endTime":2054.0789999999997,"body":"Most people would think you're really"},{"startTime":2051.339,"endTime":2054.0789999999997,"body":"taking that movement to the house and"},{"startTime":2054.0789999999997,"endTime":2055.319,"body":"you're causing a ton of fatigue."},{"startTime":2055.319,"endTime":2059.649,"body":"But because each set is sub failure,"},{"startTime":2055.319,"endTime":2059.649,"body":"you're protecting your CNS a little bit"},{"startTime":2059.649,"endTime":2062.799,"body":"and still getting like a quality"},{"startTime":2059.649,"endTime":2062.799,"body":"hypertrophy stimulus."},{"startTime":2062.9390000000003,"endTime":2065.319,"body":"And so that's just something I've been"},{"startTime":2062.9390000000003,"endTime":2065.319,"body":"messing around with and I've really"},{"startTime":2065.319,"endTime":2066.179,"body":"enjoyed it."},{"startTime":2068.79,"endTime":2074.19,"body":"Yeah, I don't have anything or any real"},{"startTime":2068.79,"endTime":2074.19,"body":"experience doing anything like that in"},{"startTime":2074.19,"endTime":2075.35,"body":"quite some time."},{"startTime":2075.35,"endTime":2078.39,"body":"Like by the last time I probably did"},{"startTime":2075.35,"endTime":2078.39,"body":"anything like that was when you were doing"},{"startTime":2078.39,"endTime":2079.27,"body":"my programming."},{"startTime":2079.27,"endTime":2083.787,"body":"So it has been quite some time since I've"},{"startTime":2079.27,"endTime":2083.787,"body":"had anything like that."},{"startTime":2083.787,"endTime":2090.847,"body":"Yeah, it's something that I almost feel"},{"startTime":2083.787,"endTime":2090.847,"body":"like I would put into a neural phase,"},{"startTime":2090.847,"endTime":2095.467,"body":"which maybe would make it better suited to"},{"startTime":2090.847,"endTime":2095.467,"body":"be in the like strength category."},{"startTime":2095.467,"endTime":2103.107,"body":"But I think because you're still"},{"startTime":2095.467,"endTime":2103.107,"body":"accumulating 36 reps, it seems to be also"},{"startTime":2103.107,"endTime":2104.507,"body":"suitable for hypertrophy."},{"startTime":2104.507,"endTime":2109.347,"body":"Whereas as we'll get into the strength"},{"startTime":2104.507,"endTime":2109.347,"body":"section next, a lot of these protocols"},{"startTime":2109.347,"endTime":2112.811,"body":"tend to either be further from failure or."},{"startTime":2112.811,"endTime":2115.711,"body":"less accumulated total reps."},{"startTime":2115.951,"endTime":2121.923,"body":"So, yeah, any other ones you want to add"},{"startTime":2115.951,"endTime":2121.923,"body":"to hypertrophy before we move on?"},{"startTime":2122.134,"endTime":2122.844,"body":"I don't think so."},{"startTime":2122.844,"endTime":2127.604,"body":"I'm sure like, I'll think of one that I"},{"startTime":2122.844,"endTime":2127.604,"body":"use all the time that I feel dumb that I"},{"startTime":2127.604,"endTime":2131.344,"body":"couldn't think about, but like the rest"},{"startTime":2127.604,"endTime":2131.344,"body":"pause is the one that we kind of alluded"},{"startTime":2131.344,"endTime":2136.244,"body":"to is very similar to the John Meadows"},{"startTime":2131.344,"endTime":2136.244,"body":"1025 is probably the one I use most"},{"startTime":2136.244,"endTime":2136.894,"body":"common."},{"startTime":2136.894,"endTime":2139.174,"body":"Maybe like a myo rep match."},{"startTime":2139.174,"endTime":2144.574,"body":"I do use that one fairly common and that's"},{"startTime":2139.174,"endTime":2144.574,"body":"very similar to like a rest pause, but"},{"startTime":2144.574,"endTime":2148.996,"body":"again, performance delineated."},{"startTime":2149.323,"endTime":2153.123,"body":"Yeah, I actually maybe do have two more to"},{"startTime":2149.323,"endTime":2153.123,"body":"add real quick now that we're now that you"},{"startTime":2153.123,"endTime":2153.623,"body":"mentioned that."},{"startTime":2153.623,"endTime":2156.323,"body":"So we didn't touch it all on drop sets."},{"startTime":2156.683,"endTime":2161.033,"body":"So drop sets would drop sets would just"},{"startTime":2156.683,"endTime":2161.033,"body":"be, you know, decreasing the weight."},{"startTime":2161.033,"endTime":2165.923,"body":"So doing a top set of whatever eight to 12"},{"startTime":2161.033,"endTime":2165.923,"body":"reps, it doesn't really matter."},{"startTime":2165.923,"endTime":2168.903,"body":"Going close to failure and then dropping"},{"startTime":2165.923,"endTime":2168.903,"body":"the weight immediately."},{"startTime":2168.903,"endTime":2172.923,"body":"So in a rest pause set, you have a 15 to"},{"startTime":2168.903,"endTime":2172.923,"body":"30 second rest before you go again with"},{"startTime":2172.923,"endTime":2174.713,"body":"the same weight in a drop set."},{"startTime":2174.713,"endTime":2177.771,"body":"You would just not rest and you would"},{"startTime":2174.713,"endTime":2177.771,"body":"reduce the weight."},{"startTime":2177.771,"endTime":2178.871,"body":"and keep going."},{"startTime":2178.871,"endTime":2180.631,"body":"And so I really enjoy drop sets."},{"startTime":2180.631,"endTime":2184.731,"body":"I've actually been using them quite a bit"},{"startTime":2180.631,"endTime":2184.731,"body":"in my own training and in the training"},{"startTime":2184.731,"endTime":2190.051,"body":"that I program since we've had some recent"},{"startTime":2184.731,"endTime":2190.051,"body":"research on this in the last year that"},{"startTime":2190.051,"endTime":2196.431,"body":"have sort of shown that drop sets can be"},{"startTime":2190.051,"endTime":2196.431,"body":"equivalent to doing straight sets."},{"startTime":2196.431,"endTime":2198.251,"body":"You just have to do a couple more of them."},{"startTime":2198.251,"endTime":2203.991,"body":"So most of the research will show that if"},{"startTime":2198.251,"endTime":2203.991,"body":"you do a top set plus three or four drops,"},{"startTime":2203.991,"endTime":2207.051,"body":"so you end up getting four to five total"},{"startTime":2203.991,"endTime":2207.051,"body":"sets in."},{"startTime":2207.051,"endTime":2211.331,"body":"That's about equivalent to doing three"},{"startTime":2207.051,"endTime":2211.331,"body":"straight sets, but it's much more time"},{"startTime":2211.331,"endTime":2214.831,"body":"efficient because you do one top set and"},{"startTime":2211.331,"endTime":2214.831,"body":"then you just drop, drop, drop, drop,"},{"startTime":2214.831,"endTime":2217.491,"body":"boom, you're done with the three straight"},{"startTime":2214.831,"endTime":2217.491,"body":"sets."},{"startTime":2217.491,"endTime":2221.511,"body":"You have to do a set rest, do a set rest,"},{"startTime":2217.491,"endTime":2221.511,"body":"do another set."},{"startTime":2221.511,"endTime":2224.751,"body":"So in theory, there's also some wasted"},{"startTime":2221.511,"endTime":2224.751,"body":"reps."},{"startTime":2224.751,"endTime":2229.621,"body":"Like if you're doing a 12 rep set, the"},{"startTime":2224.751,"endTime":2229.621,"body":"first five or six reps feel really easy."},{"startTime":2229.621,"endTime":2230.411,"body":"It's moving fast."},{"startTime":2230.411,"endTime":2233.131,"body":"You don't really get into the grindy reps"},{"startTime":2230.411,"endTime":2233.131,"body":"until later in the set."},{"startTime":2233.131,"endTime":2237.131,"body":"with the drop set protocol, I think this"},{"startTime":2233.131,"endTime":2237.131,"body":"is why it's considered almost as effective"},{"startTime":2237.131,"endTime":2240.811,"body":"is because you skip those reps that are"},{"startTime":2237.131,"endTime":2240.811,"body":"maybe less effective and you kind of get"},{"startTime":2240.811,"endTime":2241.961,"body":"right into the harder stuff."},{"startTime":2241.961,"endTime":2244.951,"body":"Same as the myoreps or the rest pause"},{"startTime":2241.961,"endTime":2244.951,"body":"sets."},{"startTime":2245.251,"endTime":2249.781,"body":"And then one more that I've recently"},{"startTime":2245.251,"endTime":2249.781,"body":"started using more with clients than"},{"startTime":2249.781,"endTime":2253.331,"body":"myself is a partial rep match."},{"startTime":2253.331,"endTime":2260.981,"body":"And so in this case, it'll say like, hey,"},{"startTime":2253.331,"endTime":2260.981,"body":"do three sets of 12, but I want the first"},{"startTime":2260.981,"endTime":2262.671,"body":"set of 12 to be a failure."},{"startTime":2262.731,"endTime":2267.461,"body":"And then on the remaining two sets, I also"},{"startTime":2262.731,"endTime":2267.461,"body":"want you to hit 12, but we're going to"},{"startTime":2267.461,"endTime":2271.081,"body":"understand that you're not going to get 12"},{"startTime":2267.461,"endTime":2271.081,"body":"full reps because the first set was to"},{"startTime":2271.081,"endTime":2271.511,"body":"failure."},{"startTime":2271.511,"endTime":2275.681,"body":"So maybe the second set you do 10 plus two"},{"startTime":2271.511,"endTime":2275.681,"body":"partials and then the third set you do"},{"startTime":2275.681,"endTime":2277.001,"body":"nine plus three partials."},{"startTime":2277.001,"endTime":2279.451,"body":"So you're still getting the 12, 12, 12."},{"startTime":2279.451,"endTime":2282.861,"body":"Um, but you're doing it by using partial"},{"startTime":2279.451,"endTime":2282.861,"body":"reps to get there."},{"startTime":2282.861,"endTime":2285.951,"body":"And this would obviously be most"},{"startTime":2282.861,"endTime":2285.951,"body":"applicable to like a short overload"},{"startTime":2285.951,"endTime":2289.042,"body":"movement, like a row or a pull down or a"},{"startTime":2285.951,"endTime":2289.042,"body":"lateral raise or something."},{"startTime":2289.042,"endTime":2292.232,"body":"Yeah, that's a really good one."},{"startTime":2292.232,"endTime":2297.342,"body":"Very similar approach to the Myo rep"},{"startTime":2292.232,"endTime":2297.342,"body":"match, but with the partials instead of"},{"startTime":2297.342,"endTime":2299.102,"body":"the rest pause."},{"startTime":2300.682,"endTime":2301.147,"body":"Yep."},{"startTime":2301.147,"endTime":2301.457,"body":"cool."},{"startTime":2301.457,"endTime":2307.357,"body":"Well, moving on to strength slash strength"},{"startTime":2301.457,"endTime":2307.357,"body":"endurance, this one's gonna be pretty fast"},{"startTime":2307.357,"endTime":2310.857,"body":"because you or I don't really spend a"},{"startTime":2307.357,"endTime":2310.857,"body":"whole ton of our time and energy doing"},{"startTime":2310.857,"endTime":2311.807,"body":"strength work."},{"startTime":2311.807,"endTime":2316.007,"body":"But I do think it's cool to reference it"},{"startTime":2311.807,"endTime":2316.007,"body":"and add it to the protocol."},{"startTime":2316.007,"endTime":2320.927,"body":"So I think the most standard one that I've"},{"startTime":2316.007,"endTime":2320.927,"body":"used in the past throughout my strength"},{"startTime":2320.927,"endTime":2326.731,"body":"training history and the last like true"},{"startTime":2320.927,"endTime":2326.731,"body":"strength cycle I did was, I've done a few."},{"startTime":2326.731,"endTime":2332.491,"body":"in the last seven years, but in 2017, I"},{"startTime":2326.731,"endTime":2332.491,"body":"did a six month strength cycle, which was"},{"startTime":2332.491,"endTime":2334.951,"body":"the first time in my life I ever squatted"},{"startTime":2332.491,"endTime":2334.951,"body":"420."},{"startTime":2334.951,"endTime":2336.851,"body":"I did 405 for a triple."},{"startTime":2336.851,"endTime":2340.911,"body":"My deadlift did 500 for a double."},{"startTime":2340.911,"endTime":2345.661,"body":"I think it was just crazy, crazy numbers"},{"startTime":2340.911,"endTime":2345.661,"body":"that I never thought I would ever hit."},{"startTime":2345.661,"endTime":2347.771,"body":"And it was the six month strength cycle"},{"startTime":2345.661,"endTime":2347.771,"body":"that I did."},{"startTime":2347.771,"endTime":2352.761,"body":"So a lot of the stuff that I would do in"},{"startTime":2347.771,"endTime":2352.761,"body":"there are these rep schemes, starting with"},{"startTime":2352.761,"endTime":2354.491,"body":"five, four, three, two, one."},{"startTime":2354.611,"endTime":2356.011,"body":"And so this is just a pyramid."},{"startTime":2356.011,"endTime":2357.491,"body":"It's a standard pyramid."},{"startTime":2357.491,"endTime":2361.721,"body":"Um, the nice thing about this, when it's"},{"startTime":2357.491,"endTime":2361.721,"body":"talking about strength work is that you"},{"startTime":2361.721,"endTime":2365.931,"body":"actually really do use that five rep set"},{"startTime":2361.721,"endTime":2365.931,"body":"to start kind of as a warmup."},{"startTime":2365.931,"endTime":2370.701,"body":"So I would almost say that five rep set is"},{"startTime":2365.931,"endTime":2370.701,"body":"like a seven or eight RIR, something along"},{"startTime":2370.701,"endTime":2371.231,"body":"those lines."},{"startTime":2371.231,"endTime":2374.861,"body":"Like it's with a weight you could do 12"},{"startTime":2371.231,"endTime":2374.861,"body":"reps with, but you just do five and then"},{"startTime":2374.861,"endTime":2380.541,"body":"you add weight each set working up five,"},{"startTime":2374.861,"endTime":2380.541,"body":"four, three, two, one, two, essentially a"},{"startTime":2380.541,"endTime":2381.071,"body":"single."},{"startTime":2381.071,"endTime":2385.739,"body":"And I would call that at a weight where"},{"startTime":2381.071,"endTime":2385.739,"body":"you could do a double or maybe a triple."},{"startTime":2385.739,"endTime":2390.789,"body":"So that one rep is, it's a no doubt rep,"},{"startTime":2385.739,"endTime":2390.789,"body":"like you know you can make it, but you"},{"startTime":2390.789,"endTime":2391.959,"body":"can't fuck up."},{"startTime":2391.959,"endTime":2398.349,"body":"You have to mentally be there, you have to"},{"startTime":2391.959,"endTime":2398.349,"body":"brace properly, you have to do all the"},{"startTime":2398.349,"endTime":2402.159,"body":"things that you have to do to set up for a"},{"startTime":2398.349,"endTime":2402.159,"body":"proper effort."},{"startTime":2402.779,"endTime":2408.649,"body":"And I think just getting that many un"},{"startTime":2402.779,"endTime":2408.649,"body":"-racks, if you wanna call it that, five,"},{"startTime":2408.649,"endTime":2412.509,"body":"four, three, two, one, gives you five un"},{"startTime":2408.649,"endTime":2412.509,"body":"-racks with increasing loads and"},{"startTime":2412.509,"endTime":2413.139,"body":"intensities."},{"startTime":2413.139,"endTime":2415.403,"body":"It prepares you for the top single."},{"startTime":2415.403,"endTime":2420.323,"body":"And it gives you just practice under the"},{"startTime":2415.403,"endTime":2420.323,"body":"bar to kind of be ready for that optimal"},{"startTime":2420.323,"endTime":2421.733,"body":"effort at the end."},{"startTime":2423.664,"endTime":2428.424,"body":"Yeah, it's funny, like I'm really"},{"startTime":2423.664,"endTime":2428.424,"body":"scratching my brain to think back to these"},{"startTime":2428.424,"endTime":2432.624,"body":"times, but it's been so long since I've"},{"startTime":2428.424,"endTime":2432.624,"body":"done one of those."},{"startTime":2433.424,"endTime":2437.944,"body":"But yeah, that one, I think you described"},{"startTime":2433.424,"endTime":2437.944,"body":"it very, very well of that first five is"},{"startTime":2437.944,"endTime":2442.024,"body":"almost like a warm up and it's not, I"},{"startTime":2437.944,"endTime":2442.024,"body":"would say on a surface level, someone sees"},{"startTime":2442.024,"endTime":2446.434,"body":"that and it looks like it's insanely"},{"startTime":2442.024,"endTime":2446.434,"body":"daunting, but it's that one RM isn't like"},{"startTime":2446.434,"endTime":2448.404,"body":"a true one RM."},{"startTime":2448.404,"endTime":2451.158,"body":"It's everything's a little bit shifted"},{"startTime":2448.404,"endTime":2451.158,"body":"because of the."},{"startTime":2451.158,"endTime":2453.995,"body":"the repeated loads and that sort of thing."},{"startTime":2453.995,"endTime":2455.275,"body":"Yep, exactly."},{"startTime":2455.275,"endTime":2459.335,"body":"And then the next three rep schemes are"},{"startTime":2455.275,"endTime":2459.335,"body":"all kind of interchangeable."},{"startTime":2459.335,"endTime":2467.045,"body":"And so they all get you to between 20,"},{"startTime":2459.335,"endTime":2467.045,"body":"four and 25 reps."},{"startTime":2467.045,"endTime":2471.315,"body":"Literally that seems to be the sweet spot"},{"startTime":2467.045,"endTime":2471.315,"body":"from everything I learned in my early days"},{"startTime":2471.315,"endTime":2473.435,"body":"when I actually cared about strength"},{"startTime":2471.315,"endTime":2473.435,"body":"training."},{"startTime":2473.435,"endTime":2477.035,"body":"It seems like 25 reps is about the sweet"},{"startTime":2473.435,"endTime":2477.035,"body":"spot of volume."},{"startTime":2477.035,"endTime":2483.235,"body":"And so the three rep schemes I listed were"},{"startTime":2477.035,"endTime":2483.235,"body":"five by five, eight by three and six by"},{"startTime":2483.235,"endTime":2483.989,"body":"four."},{"startTime":2484.331,"endTime":2488.681,"body":"And so what you see with the strength work"},{"startTime":2484.331,"endTime":2488.681,"body":"is you see a lot of these really high"},{"startTime":2488.681,"endTime":2490.271,"body":"numbers of sets."},{"startTime":2490.271,"endTime":2492.151,"body":"Five by five is the lowest one."},{"startTime":2492.151,"endTime":2497.291,"body":"Eight by three, eight sets of three reps"},{"startTime":2492.151,"endTime":2497.291,"body":"and six sets of four reps."},{"startTime":2497.591,"endTime":2500.201,"body":"The key with strength training really is"},{"startTime":2497.591,"endTime":2500.201,"body":"neural, right?"},{"startTime":2500.201,"endTime":2504.931,"body":"It's that you're creating this practice"},{"startTime":2500.201,"endTime":2504.931,"body":"around the movement and you have to be"},{"startTime":2504.931,"endTime":2509.211,"body":"able to do a high number of sets to get"},{"startTime":2504.931,"endTime":2509.211,"body":"more practice."},{"startTime":2509.891,"endTime":2513.403,"body":"And so I really, I really love these types"},{"startTime":2509.891,"endTime":2513.403,"body":"of rep schemes."},{"startTime":2513.963,"endTime":2519.733,"body":"because of the way that it instills"},{"startTime":2513.963,"endTime":2519.733,"body":"perfect movement patterns into your"},{"startTime":2519.733,"endTime":2520.563,"body":"protocol."},{"startTime":2520.563,"endTime":2525.413,"body":"And the one thing I will caution against"},{"startTime":2520.563,"endTime":2525.413,"body":"in either of those three protocols is"},{"startTime":2525.413,"endTime":2526.903,"body":"going too heavy."},{"startTime":2526.903,"endTime":2530.703,"body":"Because like we've talked about, the point"},{"startTime":2526.903,"endTime":2530.703,"body":"of strength work is neural adaptation."},{"startTime":2530.703,"endTime":2532.943,"body":"It's perfecting a skill."},{"startTime":2532.963,"endTime":2537.873,"body":"And it's like the equivalent analogy or"},{"startTime":2532.963,"endTime":2537.873,"body":"metaphor might be if you're a basketball"},{"startTime":2537.873,"endTime":2540.331,"body":"player and you're trying to get better at"},{"startTime":2537.873,"endTime":2540.331,"body":"free throws,"},{"startTime":2540.331,"endTime":2544.101,"body":"Like, yes, you absolutely need to practice"},{"startTime":2540.331,"endTime":2544.101,"body":"free throws under duress because that"},{"startTime":2544.101,"endTime":2545.571,"body":"emulates game condition."},{"startTime":2545.571,"endTime":2551.151,"body":"But if you're trying to fix a flaw in your"},{"startTime":2545.571,"endTime":2551.151,"body":"mechanics of your free throw shot, you're"},{"startTime":2551.151,"endTime":2555.281,"body":"not going to do that when you're breathing"},{"startTime":2551.151,"endTime":2555.281,"body":"180 beats a minute and you just did like"},{"startTime":2555.281,"endTime":2556.751,"body":"six fast breaks."},{"startTime":2556.871,"endTime":2561.611,"body":"The time that you're gonna manufacture"},{"startTime":2556.871,"endTime":2561.611,"body":"better technique is gonna be when you're"},{"startTime":2561.611,"endTime":2566.421,"body":"just sitting there completely chill in"},{"startTime":2561.611,"endTime":2566.421,"body":"like 70 beats per minute, just having"},{"startTime":2566.421,"endTime":2569.003,"body":"someone feed you balls and practicing your"},{"startTime":2566.421,"endTime":2569.003,"body":"free throws."},{"startTime":2569.003,"endTime":2573.923,"body":"And so I equate the same thing to strength"},{"startTime":2569.003,"endTime":2573.923,"body":"training where these large number of sets"},{"startTime":2573.923,"endTime":2579.553,"body":"should all be a few reps shy of failure so"},{"startTime":2573.923,"endTime":2579.553,"body":"that you can ensure that the movement"},{"startTime":2579.553,"endTime":2583.303,"body":"patterns are perfectly in line with what"},{"startTime":2579.553,"endTime":2583.303,"body":"you want to be doing."},{"startTime":2585.506,"endTime":2593.886,"body":"Yeah, I think that's a very under,"},{"startTime":2585.506,"endTime":2593.886,"body":"something that's not understood enough."},{"startTime":2593.886,"endTime":2599.796,"body":"And I was very, very guilty of that for a"},{"startTime":2593.886,"endTime":2599.796,"body":"very long time when I was concerned with"},{"startTime":2599.796,"endTime":2600.526,"body":"strength."},{"startTime":2600.526,"endTime":2604.386,"body":"It is not specifically doing that."},{"startTime":2606.686,"endTime":2608.026,"body":"Smolov."},{"startTime":2608.127,"endTime":2611.847,"body":"small love, but I don't know if you were"},{"startTime":2608.127,"endTime":2611.847,"body":"supposed to take all your sets to the"},{"startTime":2611.847,"endTime":2616.417,"body":"house or not, but I know that you just got"},{"startTime":2611.847,"endTime":2616.417,"body":"ruined by basically every day you went in"},{"startTime":2616.417,"endTime":2618.185,"body":"and you just went to the house."},{"startTime":2618.488,"endTime":2625.218,"body":"I think there, when you start small off,"},{"startTime":2618.488,"endTime":2625.218,"body":"it's like, Hey, you test, you give an"},{"startTime":2625.218,"endTime":2627.058,"body":"approximate test of your one rep max."},{"startTime":2627.058,"endTime":2631.768,"body":"And then it says like, take 80 % of that"},{"startTime":2627.058,"endTime":2631.768,"body":"as you're like one rep max or whatever."},{"startTime":2631.768,"endTime":2635.898,"body":"And I was just like, no, I'm going to use"},{"startTime":2631.768,"endTime":2635.898,"body":"one of my one rep max, right?"},{"startTime":2635.898,"endTime":2639.19,"body":"Because for some reason, 25 year old Aaron"},{"startTime":2635.898,"endTime":2639.19,"body":"knows more than."},{"startTime":2639.19,"endTime":2643.28,"body":"the fucking squat master from, you know,"},{"startTime":2639.19,"endTime":2643.28,"body":"Bulgaria, Russia, Germany, wherever small"},{"startTime":2643.28,"endTime":2646.01,"body":"walls from probably probably Russia,"},{"startTime":2643.28,"endTime":2646.01,"body":"right?"},{"startTime":2646.07,"endTime":2647.75,"body":"Who wrote this program?"},{"startTime":2647.75,"endTime":2649.74,"body":"Of course, that was completely wrong."},{"startTime":2649.74,"endTime":2653.45,"body":"And I was literally just talking about"},{"startTime":2649.74,"endTime":2653.45,"body":"this the other day with Alex Bush."},{"startTime":2653.55,"endTime":2654.2,"body":"It ruined me."},{"startTime":2654.2,"endTime":2655.18,"body":"It absolutely ruined me."},{"startTime":2655.18,"endTime":2655.89,"body":"I only made it through it."},{"startTime":2655.89,"endTime":2656.69,"body":"It's like 10 weeks."},{"startTime":2656.69,"endTime":2657.97,"body":"I made it to week six."},{"startTime":2657.97,"endTime":2663.69,"body":"And then I was an absolute shambles"},{"startTime":2657.97,"endTime":2663.69,"body":"shambles."},{"startTime":2666.59,"endTime":2668.299,"body":"Yep."},{"startTime":2668.299,"endTime":2673.689,"body":"and so when you're doing something like an"},{"startTime":2668.299,"endTime":2673.689,"body":"eight by three, I would usually assign an"},{"startTime":2673.689,"endTime":2677.649,"body":"eight to 10 RM as your weight and you're"},{"startTime":2673.689,"endTime":2677.649,"body":"still resting between the sets."},{"startTime":2677.649,"endTime":2681.099,"body":"It's not like you're doing eight by three"},{"startTime":2677.649,"endTime":2681.099,"body":"with short rest periods or anything like"},{"startTime":2681.099,"endTime":2681.439,"body":"that."},{"startTime":2681.439,"endTime":2685.369,"body":"You're using an eight to 10 RM, which"},{"startTime":2681.439,"endTime":2685.369,"body":"means your first set is five to seven reps"},{"startTime":2685.369,"endTime":2686.039,"body":"from failure."},{"startTime":2686.039,"endTime":2688.705,"body":"And your final set is still probably."},{"startTime":2689.067,"endTime":2692.567,"body":"four to five, three to five reps from"},{"startTime":2689.067,"endTime":2692.567,"body":"failure, something along those lines."},{"startTime":2692.567,"endTime":2697.727,"body":"And so there's really no doubt of, of, of"},{"startTime":2692.567,"endTime":2697.727,"body":"technique error."},{"startTime":2697.727,"endTime":2702.207,"body":"It's really focusing on manufacturing"},{"startTime":2697.727,"endTime":2702.207,"body":"perfect optimal technique on every single"},{"startTime":2702.207,"endTime":2705.927,"body":"rep, which will transfer eventually to, to"},{"startTime":2702.207,"endTime":2705.927,"body":"one rep max tests."},{"startTime":2705.927,"endTime":2707.587,"body":"And this was something I struggled with"},{"startTime":2705.927,"endTime":2707.587,"body":"too."},{"startTime":2707.587,"endTime":2711.067,"body":"Like when I used to do my strength cycles,"},{"startTime":2707.587,"endTime":2711.067,"body":"I would think I have to be closer to"},{"startTime":2711.067,"endTime":2715.487,"body":"failure because that then teaches my body"},{"startTime":2711.067,"endTime":2715.487,"body":"how to lift these heavy weights under"},{"startTime":2715.487,"endTime":2716.461,"body":"fatigue."},{"startTime":2716.651,"endTime":2720.061,"body":"but that actually is the opposite of what"},{"startTime":2716.651,"endTime":2720.061,"body":"we want to be doing with strength work."},{"startTime":2720.061,"endTime":2724.571,"body":"And so I kind of wish that 30 year old"},{"startTime":2720.061,"endTime":2724.571,"body":"Brian would have understood that as well,"},{"startTime":2724.571,"endTime":2725.911,"body":"specifically with Olympic lifting."},{"startTime":2725.911,"endTime":2730.351,"body":"I wish I would have had much more, many"},{"startTime":2725.911,"endTime":2730.351,"body":"more made reps in Olympic lifting and many"},{"startTime":2730.351,"endTime":2735.721,"body":"fewer missed reps because it almost felt"},{"startTime":2730.351,"endTime":2735.721,"body":"like when I would go into the gym, I had"},{"startTime":2735.721,"endTime":2742.021,"body":"to snatch 225 every day or else it was a"},{"startTime":2735.721,"endTime":2742.021,"body":"failed day, which is so silly because 225"},{"startTime":2742.021,"endTime":2745.243,"body":"is like 90 % of my all time max."},{"startTime":2746.426,"endTime":2750.266,"body":"if if if if"},{"startTime":2750.343,"endTime":2755.763,"body":"So yeah, I just think, I wish I would have"},{"startTime":2750.343,"endTime":2755.763,"body":"spent more time at 185 and less time at"},{"startTime":2755.763,"endTime":2757.503,"body":"225 plus."},{"startTime":2758.523,"endTime":2759.503,"body":"Okay."},{"startTime":2759.983,"endTime":2765.723,"body":"So the last part of strength that I have"},{"startTime":2759.983,"endTime":2765.723,"body":"are strength endurance."},{"startTime":2765.723,"endTime":2770.343,"body":"And so I always used to love programming"},{"startTime":2765.723,"endTime":2770.343,"body":"singles EMOM."},{"startTime":2770.343,"endTime":2773.099,"body":"So one rep EMOM every minute on the"},{"startTime":2770.343,"endTime":2773.099,"body":"minute."},{"startTime":2773.099,"endTime":2775.899,"body":"And this would be with like a six to eight"},{"startTime":2773.099,"endTime":2775.899,"body":"RM load."},{"startTime":2775.899,"endTime":2780.679,"body":"So that first single is, you know, five to"},{"startTime":2775.899,"endTime":2780.679,"body":"seven RIR."},{"startTime":2780.679,"endTime":2785.709,"body":"And then as you go and the EMOM continues,"},{"startTime":2780.679,"endTime":2785.709,"body":"they do get slightly harder, but you're"},{"startTime":2785.709,"endTime":2789.559,"body":"literally working for five seconds and"},{"startTime":2785.709,"endTime":2789.559,"body":"resting for 55 seconds."},{"startTime":2789.559,"endTime":2793.559,"body":"So it's quite a rest to work ratio there."},{"startTime":2793.559,"endTime":2795.919,"body":"And then similarly, I'll do doubles."},{"startTime":2795.919,"endTime":2798.639,"body":"So two reps every 90 seconds."},{"startTime":2798.639,"endTime":2800.203,"body":"And now you're working about."},{"startTime":2800.203,"endTime":2802.363,"body":"10 seconds every 90 seconds."},{"startTime":2802.363,"endTime":2806.183,"body":"So it's similar ratio to what you'd be"},{"startTime":2802.363,"endTime":2806.183,"body":"getting with the one rep EMOM."},{"startTime":2806.183,"endTime":2809.363,"body":"And then these doubles, I would do it in"},{"startTime":2806.183,"endTime":2809.363,"body":"eight to 10 RM load."},{"startTime":2809.363,"endTime":2812.783,"body":"So slightly lighter than what you would"},{"startTime":2809.363,"endTime":2812.783,"body":"use for the singles."},{"startTime":2812.963,"endTime":2814.053,"body":"And that's really it."},{"startTime":2814.053,"endTime":2818.633,"body":"Like I'm sure there's tons of many more"},{"startTime":2814.053,"endTime":2818.633,"body":"creative strength and strength endurance"},{"startTime":2818.633,"endTime":2823.263,"body":"rep schemes out there that many people"},{"startTime":2818.633,"endTime":2823.263,"body":"that are more deep into the strength world"},{"startTime":2823.263,"endTime":2826.463,"body":"probably could come on here and talk about"},{"startTime":2823.263,"endTime":2826.463,"body":"with much more detail."},{"startTime":2826.463,"endTime":2829.739,"body":"But for somebody that focuses mostly on"},{"startTime":2826.463,"endTime":2829.739,"body":"hypertrophy,"},{"startTime":2829.739,"endTime":2836.515,"body":"This is my kind of basic strength and"},{"startTime":2829.739,"endTime":2836.515,"body":"strength endurance handbook."},{"startTime":2838.49,"endTime":2843.59,"body":"I think those are, it brought me back and"},{"startTime":2838.49,"endTime":2843.59,"body":"I did enjoy kind of mentally reminiscing a"},{"startTime":2843.59,"endTime":2846.86,"body":"little bit, but I'm glad that we don't do"},{"startTime":2843.59,"endTime":2846.86,"body":"those things anymore if I'm being"},{"startTime":2846.86,"endTime":2848.331,"body":"completely transparent."},{"startTime":2848.331,"endTime":2850.291,"body":"Yeah, me too, me too."},{"startTime":2850.511,"endTime":2851.191,"body":"All right, cool."},{"startTime":2851.191,"endTime":2855.441,"body":"Well, if we move on to metabolic now,"},{"startTime":2851.191,"endTime":2855.441,"body":"we're really getting through this quickly,"},{"startTime":2855.441,"endTime":2856.731,"body":"which is nice."},{"startTime":2857.091,"endTime":2864.731,"body":"So I'll start off with same muscle group"},{"startTime":2857.091,"endTime":2864.731,"body":"supersets, specifically going, well,"},{"startTime":2864.731,"endTime":2867.511,"body":"specifically having a short movement"},{"startTime":2864.731,"endTime":2867.511,"body":"second."},{"startTime":2867.511,"endTime":2872.131,"body":"And so this is in contrast to how I"},{"startTime":2867.511,"endTime":2872.131,"body":"usually would program same muscle group"},{"startTime":2872.131,"endTime":2877.451,"body":"supersets, which I've discussed in a"},{"startTime":2872.131,"endTime":2877.451,"body":"number of different places."},{"startTime":2877.451,"endTime":2882.791,"body":"how much I love same muscle group"},{"startTime":2877.451,"endTime":2882.791,"body":"supersets going short then lengthened when"},{"startTime":2882.791,"endTime":2884.811,"body":"we're talking about hypertrophy work."},{"startTime":2884.811,"endTime":2892.121,"body":"So short lengthened for hypertrophy would"},{"startTime":2884.811,"endTime":2892.121,"body":"be dumbbell lateral raise to overhead"},{"startTime":2892.121,"endTime":2893.071,"body":"press."},{"startTime":2893.091,"endTime":2897.161,"body":"You could just reverse that if you're"},{"startTime":2893.091,"endTime":2897.161,"body":"trying to do a metabolic stimulus because"},{"startTime":2897.161,"endTime":2901.381,"body":"the second movement in the sequence is the"},{"startTime":2897.161,"endTime":2901.381,"body":"one that's going to take more of the"},{"startTime":2901.381,"endTime":2902.451,"body":"stimulus."},{"startTime":2902.471,"endTime":2906.283,"body":"And so one of my favorite ones, just to"},{"startTime":2902.471,"endTime":2906.283,"body":"reverse what I just said,"},{"startTime":2906.283,"endTime":2910.743,"body":"is you start with an overhead press and"},{"startTime":2906.283,"endTime":2910.743,"body":"you go immediately to a dumbbell lateral"},{"startTime":2910.743,"endTime":2911.423,"body":"raise."},{"startTime":2911.423,"endTime":2914.003,"body":"And so that takes you from lengthened to"},{"startTime":2911.423,"endTime":2914.003,"body":"short."},{"startTime":2914.003,"endTime":2917.703,"body":"And there's a ton of other variations and"},{"startTime":2914.003,"endTime":2917.703,"body":"options you can use there."},{"startTime":2917.703,"endTime":2923.213,"body":"A classic would be hack squat to leg"},{"startTime":2917.703,"endTime":2923.213,"body":"extension or walking lunge to leg"},{"startTime":2923.213,"endTime":2924.023,"body":"extension."},{"startTime":2924.023,"endTime":2927.123,"body":"Whereas for hypertrophy, you would reverse"},{"startTime":2924.023,"endTime":2927.123,"body":"that and you would probably go leg"},{"startTime":2927.123,"endTime":2931.343,"body":"extension to hack squat or lunge."},{"startTime":2932.323,"endTime":2933.419,"body":"Leg curl."},{"startTime":2933.419,"endTime":2935.959,"body":"to RDL would be the hypertrophy version."},{"startTime":2935.959,"endTime":2940.299,"body":"And then RDL to leg curl would be more of"},{"startTime":2935.959,"endTime":2940.299,"body":"the metabolic version."},{"startTime":2940.299,"endTime":2946.939,"body":"And as I've discussed prior times, one of"},{"startTime":2940.299,"endTime":2946.939,"body":"the things I love so much about same"},{"startTime":2946.939,"endTime":2951.879,"body":"muscle group supersets, whether for"},{"startTime":2946.939,"endTime":2951.879,"body":"hypertrophy or for metabolic, is that it"},{"startTime":2951.879,"endTime":2956.019,"body":"keeps you from having to do a 15 to 20"},{"startTime":2951.879,"endTime":2956.019,"body":"plus rep set."},{"startTime":2956.019,"endTime":2961.599,"body":"So we know in research that there is value"},{"startTime":2956.019,"endTime":2961.599,"body":"in doing 15 plus rep sets."},{"startTime":2963.147,"endTime":2966.287,"body":"for sarcoplasmic hypertrophy and other"},{"startTime":2963.147,"endTime":2966.287,"body":"reasons."},{"startTime":2966.587,"endTime":2972.357,"body":"But I just don't really find much value in"},{"startTime":2966.587,"endTime":2972.357,"body":"those because you just have so many reps"},{"startTime":2972.357,"endTime":2976.457,"body":"where you're just moving air until you get"},{"startTime":2972.357,"endTime":2976.457,"body":"to the point where you're so fatigued and"},{"startTime":2976.457,"endTime":2980.997,"body":"you've accumulated enough lactate that you"},{"startTime":2976.457,"endTime":2980.997,"body":"actually have these really hard"},{"startTime":2980.997,"endTime":2982.787,"body":"challenging reps that burn."},{"startTime":2983.207,"endTime":2988.537,"body":"What if instead of doing one set with one"},{"startTime":2983.207,"endTime":2988.537,"body":"failure point, so if you did a set of 15"},{"startTime":2988.537,"endTime":2991.299,"body":"to 20 reps, you have one failure point at"},{"startTime":2988.537,"endTime":2991.299,"body":"the end."},{"startTime":2991.467,"endTime":2996.667,"body":"If you do a same muscle group superset,"},{"startTime":2991.467,"endTime":2996.667,"body":"you can do eight reps per set."},{"startTime":2996.907,"endTime":3002.247,"body":"So you get 16 total reps, but you get two"},{"startTime":2996.907,"endTime":3002.247,"body":"failure points and you get to stimulate"},{"startTime":3002.247,"endTime":3004.327,"body":"the muscle with two different movement"},{"startTime":3002.247,"endTime":3004.327,"body":"patterns."},{"startTime":3004.327,"endTime":3010.687,"body":"And so in my mind, you'll almost never see"},{"startTime":3004.327,"endTime":3010.687,"body":"me program a 20 rep set for somebody."},{"startTime":3011.347,"endTime":3014.977,"body":"Instead, you'll just see me program two"},{"startTime":3011.347,"endTime":3014.977,"body":"back to back kind of same muscle group"},{"startTime":3014.977,"endTime":3016.377,"body":"superset sequences like that."},{"startTime":3016.377,"endTime":3017.315,"body":"What do you think?"},{"startTime":3018.358,"endTime":3018.918,"body":"agree."},{"startTime":3018.918,"endTime":3024.968,"body":"I will say the only time I do program a 20"},{"startTime":3018.918,"endTime":3024.968,"body":"rep set is the Widowmakers on the leg"},{"startTime":3024.968,"endTime":3025.638,"body":"press."},{"startTime":3025.638,"endTime":3027.718,"body":"And that one just like a little bit."},{"startTime":3027.718,"endTime":3034.758,"body":"I think it's like an exercise that is I'm"},{"startTime":3027.718,"endTime":3034.758,"body":"trying to rack my brain really quickly as"},{"startTime":3034.758,"endTime":3035.398,"body":"I'm speaking."},{"startTime":3035.398,"endTime":3037.942,"body":"I think that may be like a soul."},{"startTime":3038.004,"endTime":3042.034,"body":"use case where things are a little bit"},{"startTime":3038.004,"endTime":3042.034,"body":"different because of you can load the leg"},{"startTime":3042.034,"endTime":3046.744,"body":"press like heavier in in because it's a"},{"startTime":3042.034,"endTime":3046.744,"body":"compound you can generally dig more but"},{"startTime":3046.744,"endTime":3049.954,"body":"like you couldn't do that on an upper body"},{"startTime":3046.744,"endTime":3049.954,"body":"pressing or something like that because"},{"startTime":3049.954,"endTime":3053.594,"body":"you would you just start failing so so"},{"startTime":3049.954,"endTime":3053.594,"body":"early."},{"startTime":3054.534,"endTime":3055.754,"body":"Yeah."},{"startTime":3060.374,"endTime":3061.134,"body":"Correct."},{"startTime":3061.134,"endTime":3066.394,"body":"But you can typically load it heavy enough"},{"startTime":3061.134,"endTime":3066.394,"body":"that like the first reps they're not super"},{"startTime":3066.394,"endTime":3067.35,"body":"challenging but you're not."},{"startTime":3067.35,"endTime":3068.21,"body":"moving air."},{"startTime":3068.21,"endTime":3072.61,"body":"Like you can load it up enough and then"},{"startTime":3068.21,"endTime":3072.61,"body":"once you get to like 12, 13, you start"},{"startTime":3072.61,"endTime":3076.37,"body":"turning into like kind of individual"},{"startTime":3072.61,"endTime":3076.37,"body":"grinders at that point."},{"startTime":3077.23,"endTime":3077.95,"body":"Yeah."},{"startTime":3081.63,"endTime":3083.73,"body":"I won't for clients."},{"startTime":3083.73,"endTime":3088.02,"body":"I mean, if I'm being honest, like a lot of"},{"startTime":3083.73,"endTime":3088.02,"body":"a lot of the things that we'll do in camp,"},{"startTime":3088.02,"endTime":3093.16,"body":"I am not having clients do because I just,"},{"startTime":3088.02,"endTime":3093.16,"body":"I don't want my clients to hate me, you"},{"startTime":3093.16,"endTime":3093.95,"body":"know?"},{"startTime":3093.95,"endTime":3097.142,"body":"And I don't think that oftentimes people"},{"startTime":3093.95,"endTime":3097.142,"body":"sign up for that."},{"startTime":3097.142,"endTime":3103.602,"body":"So I typically won't, but no, we in a camp"},{"startTime":3097.142,"endTime":3103.602,"body":"will do assisted reps there."},{"startTime":3103.602,"endTime":3104.238,"body":"Yeah."},{"startTime":3104.267,"endTime":3104.577,"body":"Cool."},{"startTime":3104.577,"endTime":3105.387,"body":"Cool."},{"startTime":3105.387,"endTime":3105.897,"body":"Okay."},{"startTime":3105.897,"endTime":3110.967,"body":"Next one I have here is, uh, circuits with"},{"startTime":3105.897,"endTime":3110.967,"body":"rest after each circuit."},{"startTime":3110.967,"endTime":3115.847,"body":"So think of taking three or four"},{"startTime":3110.967,"endTime":3115.847,"body":"antagonistic movements."},{"startTime":3115.847,"endTime":3126.157,"body":"And an example might be, uh, walking lunge"},{"startTime":3115.847,"endTime":3126.157,"body":"chest press bent over row and lateral"},{"startTime":3126.157,"endTime":3126.887,"body":"raise."},{"startTime":3126.887,"endTime":3132.167,"body":"So you have four movements that one lower"},{"startTime":3126.887,"endTime":3132.167,"body":"body, three upper body ones, none of them"},{"startTime":3132.167,"endTime":3133.419,"body":"contradict each other."},{"startTime":3133.419,"endTime":3137.639,"body":"And you basically go through it with"},{"startTime":3133.419,"endTime":3137.639,"body":"minimal rest between movements, knowing"},{"startTime":3137.639,"endTime":3139.189,"body":"that you're going to get rest at the end."},{"startTime":3139.189,"endTime":3140.329,"body":"So you do that sequence."},{"startTime":3140.329,"endTime":3143.139,"body":"It takes you two or three minutes."},{"startTime":3143.139,"endTime":3145.199,"body":"Your heart rate is really amped up."},{"startTime":3145.199,"endTime":3148.909,"body":"There's a lot of metabolic fatigue and"},{"startTime":3145.199,"endTime":3148.909,"body":"metabolites kind of flowing through your"},{"startTime":3148.909,"endTime":3149.399,"body":"system."},{"startTime":3149.399,"endTime":3153.639,"body":"And then you rest, recover and do it again"},{"startTime":3149.399,"endTime":3153.639,"body":"for two to four rounds, something along"},{"startTime":3153.639,"endTime":3154.379,"body":"those lines."},{"startTime":3154.379,"endTime":3156.259,"body":"Do you ever do anything like that?"},{"startTime":3156.766,"endTime":3158.486,"body":"mean, I haven't in quite some time."},{"startTime":3158.486,"endTime":3164.836,"body":"I really like this for like the dad who"},{"startTime":3158.486,"endTime":3164.836,"body":"has a garage gym who wants to get back"},{"startTime":3164.836,"endTime":3165.856,"body":"into shape."},{"startTime":3165.856,"endTime":3168.716,"body":"I think that is like the, I mean, it could"},{"startTime":3165.856,"endTime":3168.716,"body":"be a mom as well."},{"startTime":3168.716,"endTime":3172.496,"body":"It doesn't have to be the dad, but I think"},{"startTime":3168.716,"endTime":3172.496,"body":"like that is like the really good use"},{"startTime":3172.496,"endTime":3172.836,"body":"case."},{"startTime":3172.836,"endTime":3176.276,"body":"It occupies your mind enough, especially"},{"startTime":3172.836,"endTime":3176.276,"body":"for like the,"},{"startTime":3176.276,"endTime":3179.586,"body":"kind of recovering CrossFit -esque person."},{"startTime":3179.586,"endTime":3186.216,"body":"It's still similar enough, but you can"},{"startTime":3179.586,"endTime":3186.216,"body":"program more body compositions, emphasis"},{"startTime":3186.216,"endTime":3190.366,"body":"movements, but in that circuit, it's"},{"startTime":3186.216,"endTime":3190.366,"body":"challenging enough, your heart rate's"},{"startTime":3190.366,"endTime":3191.046,"body":"still high."},{"startTime":3191.046,"endTime":3194.364,"body":"I think that's a very wonderful use case"},{"startTime":3191.046,"endTime":3194.364,"body":"there."},{"startTime":3194.731,"endTime":3196.551,"body":"For sure, very time efficient."},{"startTime":3197.111,"endTime":3200.931,"body":"And then, so the next one is almost the"},{"startTime":3197.111,"endTime":3200.931,"body":"same as the circuits, but there's rest"},{"startTime":3200.931,"endTime":3202.411,"body":"between each movement."},{"startTime":3202.411,"endTime":3204.891,"body":"You just don't take the rest at the end of"},{"startTime":3202.411,"endTime":3204.891,"body":"the round."},{"startTime":3204.891,"endTime":3207.951,"body":"So take those same four movements."},{"startTime":3207.951,"endTime":3213.491,"body":"You have walking lunge, chest press, bent"},{"startTime":3207.951,"endTime":3213.491,"body":"over row and lateral raise."},{"startTime":3213.491,"endTime":3214.981,"body":"And you would do them as an EMOM."},{"startTime":3214.981,"endTime":3219.491,"body":"So you do lunge on the first minute, then"},{"startTime":3214.981,"endTime":3219.491,"body":"you rest 30 seconds till the next minute."},{"startTime":3219.491,"endTime":3222.011,"body":"Then chest press, then you basically rest"},{"startTime":3219.491,"endTime":3222.011,"body":"till the next minute."},{"startTime":3222.011,"endTime":3224.371,"body":"Then bent over row, rest till the next"},{"startTime":3222.011,"endTime":3224.371,"body":"minute."},{"startTime":3224.371,"endTime":3228.131,"body":"lateral raise rest till the next minute,"},{"startTime":3224.371,"endTime":3228.131,"body":"and then you go right back to lunge again."},{"startTime":3228.131,"endTime":3231.571,"body":"And so it's literally the same exact idea"},{"startTime":3228.131,"endTime":3231.571,"body":"as the prior circuit."},{"startTime":3231.571,"endTime":3236.401,"body":"It's just instead of taking all that rest"},{"startTime":3231.571,"endTime":3236.401,"body":"bulk at the end, you get little mini rests"},{"startTime":3236.401,"endTime":3237.571,"body":"in between each."},{"startTime":3237.571,"endTime":3242.921,"body":"And because the movements are antagonistic"},{"startTime":3237.571,"endTime":3242.921,"body":"with each other, you don't have any"},{"startTime":3242.921,"endTime":3246.621,"body":"crossover fatigue movement to movement,"},{"startTime":3242.921,"endTime":3246.621,"body":"but you do get a ton of systemic fatigue,"},{"startTime":3246.621,"endTime":3249.221,"body":"which is kind of one of the goals of"},{"startTime":3246.621,"endTime":3249.221,"body":"metabolic training."},{"startTime":3249.221,"endTime":3251.531,"body":"Like in metabolic training, you have local"},{"startTime":3249.221,"endTime":3251.531,"body":"fatigue."},{"startTime":3251.531,"endTime":3252.861,"body":"So you're trying to"},{"startTime":3252.861,"endTime":3257.001,"body":"specifically fatigue the muscle locally,"},{"startTime":3252.861,"endTime":3257.001,"body":"which we'll get to on the next one that"},{"startTime":3257.001,"endTime":3258.131,"body":"I'm going to talk about."},{"startTime":3258.131,"endTime":3262.991,"body":"And then you have systemic fatigue where"},{"startTime":3258.131,"endTime":3262.991,"body":"you're trying to basically increase"},{"startTime":3263.511,"endTime":3268.731,"body":"endurance across the body as a whole"},{"startTime":3263.511,"endTime":3268.731,"body":"systemically."},{"startTime":3268.731,"endTime":3272.103,"body":"And so that would be kind of the circuit"},{"startTime":3268.731,"endTime":3272.103,"body":"and the EMOM version."},{"startTime":3275.659,"endTime":3276.559,"body":"Anything to add there?"},{"startTime":3276.559,"endTime":3277.251,"body":"Nope."},{"startTime":3277.302,"endTime":3280.432,"body":"No, I mean, I don't use it that often."},{"startTime":3280.432,"endTime":3282.362,"body":"I mean, the last time I did that was with"},{"startTime":3280.432,"endTime":3282.362,"body":"you."},{"startTime":3282.362,"endTime":3286.222,"body":"If I were to use any one, I would take the"},{"startTime":3282.362,"endTime":3286.222,"body":"former."},{"startTime":3286.802,"endTime":3291.182,"body":"In the real reason, I feel like people"},{"startTime":3286.802,"endTime":3291.182,"body":"just get confused with it, you know, and"},{"startTime":3291.182,"endTime":3293.752,"body":"then people, you end up explaining it"},{"startTime":3291.182,"endTime":3293.752,"body":"multiple times."},{"startTime":3293.752,"endTime":3297.067,"body":"I'm like, here we go, we rest at the end"},{"startTime":3293.752,"endTime":3297.067,"body":"sort of thing."},{"startTime":3297.067,"endTime":3297.867,"body":"Interesting."},{"startTime":3297.867,"endTime":3301.597,"body":"Yeah, I use both in the Paragon and"},{"startTime":3297.867,"endTime":3301.597,"body":"Evolved programs."},{"startTime":3301.597,"endTime":3303.087,"body":"I'll use both versions."},{"startTime":3303.087,"endTime":3308.217,"body":"I just explain it in the notes kind of"},{"startTime":3303.087,"endTime":3308.217,"body":"above the actual circuit that's listed or"},{"startTime":3308.217,"endTime":3309.537,"body":"whatever, and it seems to be fine."},{"startTime":3309.537,"endTime":3312.427,"body":"Maybe people mess it up and I don't know"},{"startTime":3309.537,"endTime":3312.427,"body":"about it."},{"startTime":3312.947,"endTime":3317.607,"body":"So then the next one is kind of moving"},{"startTime":3312.947,"endTime":3317.607,"body":"into local muscle fatigue, which I just"},{"startTime":3317.607,"endTime":3321.187,"body":"referenced earlier, and this would be the"},{"startTime":3317.607,"endTime":3321.187,"body":"Vince Garanda 8x8."},{"startTime":3321.187,"endTime":3324.447,"body":"This is a common one that's used at N1."},{"startTime":3325.643,"endTime":3329.973,"body":"This is actually from what I understand,"},{"startTime":3325.643,"endTime":3329.973,"body":"like the way that Garanda kind of used to"},{"startTime":3329.973,"endTime":3334.263,"body":"train, like he almost used to just do this"},{"startTime":3329.973,"endTime":3334.263,"body":"as his primary training protocol."},{"startTime":3334.263,"endTime":3336.423,"body":"And I'm sure that's not entirely true."},{"startTime":3336.423,"endTime":3338.923,"body":"Like I'm sure it was phasic and stuff like"},{"startTime":3336.423,"endTime":3338.923,"body":"that."},{"startTime":3338.923,"endTime":3344.213,"body":"But from everything you read about his"},{"startTime":3338.923,"endTime":3344.213,"body":"training back 50 years ago, this seems to"},{"startTime":3344.213,"endTime":3345.223,"body":"be a staple."},{"startTime":3345.223,"endTime":3351.133,"body":"And so basically what you do is you take a"},{"startTime":3345.223,"endTime":3351.133,"body":"15 to 20 rep max weight and you do eight"},{"startTime":3351.133,"endTime":3352.875,"body":"sets of eight with that weight."},{"startTime":3352.875,"endTime":3357.055,"body":"So in theory, that first set of eight is"},{"startTime":3352.875,"endTime":3357.055,"body":"seven to 10 RIR."},{"startTime":3357.055,"endTime":3362.115,"body":"It feels super easy, but you're only"},{"startTime":3357.055,"endTime":3362.115,"body":"resting 30 seconds between sets."},{"startTime":3362.195,"endTime":3367.625,"body":"And thus, by the time you get to set five,"},{"startTime":3362.195,"endTime":3367.625,"body":"six, seven, eight, it not only burns like"},{"startTime":3367.625,"endTime":3372.055,"body":"hell, but it's also really taking you"},{"startTime":3367.625,"endTime":3372.055,"body":"right up against failure, if not beyond"},{"startTime":3372.055,"endTime":3372.895,"body":"it."},{"startTime":3373.275,"endTime":3377.665,"body":"The one thing I learned about this"},{"startTime":3373.275,"endTime":3377.665,"body":"approach and I learned it the hard way is"},{"startTime":3377.665,"endTime":3381.035,"body":"that you can only do this on short"},{"startTime":3377.665,"endTime":3381.035,"body":"overload movements."},{"startTime":3381.135,"endTime":3382.211,"body":"So."},{"startTime":3382.283,"endTime":3385.843,"body":"The first time I ever tried to do it, I"},{"startTime":3382.283,"endTime":3385.843,"body":"read about Vince Garanda's training back"},{"startTime":3385.843,"endTime":3391.473,"body":"in 2014, maybe it was when I was preparing"},{"startTime":3385.843,"endTime":3391.473,"body":"for the bodybuilding competition when we"},{"startTime":3391.473,"endTime":3393.043,"body":"were doing CrossFit still."},{"startTime":3393.043,"endTime":3396.173,"body":"And I was like, oh, this sounds like a"},{"startTime":3393.043,"endTime":3396.173,"body":"nice mix on straight sets."},{"startTime":3396.173,"endTime":3397.723,"body":"Let's do this eight by eight."},{"startTime":3397.723,"endTime":3400.043,"body":"Let's take my incline dumbbell bench."},{"startTime":3400.043,"endTime":3402.913,"body":"Okay, 20 rep max, 60 pound dumbbells."},{"startTime":3402.913,"endTime":3403.983,"body":"Boom, got it."},{"startTime":3403.983,"endTime":3408.203,"body":"I literally got to set four and I could no"},{"startTime":3403.983,"endTime":3408.203,"body":"longer do eight reps anymore."},{"startTime":3408.203,"endTime":3411.627,"body":"And so years later, I was talking to Cass"},{"startTime":3408.203,"endTime":3411.627,"body":"about this."},{"startTime":3411.627,"endTime":3415.277,"body":"And I told him this story and he goes, oh"},{"startTime":3411.627,"endTime":3415.277,"body":"yeah, you can only do it on short overload"},{"startTime":3415.277,"endTime":3415.787,"body":"movements."},{"startTime":3415.787,"endTime":3419.107,"body":"And I was like, huh, all right, it makes"},{"startTime":3415.787,"endTime":3419.107,"body":"sense."},{"startTime":3419.707,"endTime":3423.497,"body":"So, you know, word of warning for those"},{"startTime":3419.707,"endTime":3423.497,"body":"out there, but if you do have like a leg"},{"startTime":3423.497,"endTime":3429.967,"body":"extension, a lateral raise, a leg curl, a"},{"startTime":3423.497,"endTime":3429.967,"body":"cable fly, something along those lines,"},{"startTime":3429.967,"endTime":3433.923,"body":"this would be a really cool approach to"},{"startTime":3429.967,"endTime":3433.923,"body":"use for metabolic stimulus there."},{"startTime":3434.294,"endTime":3438.494,"body":"Yeah, this is the one that I will use most"},{"startTime":3434.294,"endTime":3438.494,"body":"often."},{"startTime":3439.154,"endTime":3445.554,"body":"I also learned a kind of a variant of it"},{"startTime":3439.154,"endTime":3445.554,"body":"from CAS six by six."},{"startTime":3445.554,"endTime":3449.954,"body":"And that's typically with people who are a"},{"startTime":3445.554,"endTime":3449.954,"body":"little bit more better conditioned, higher"},{"startTime":3449.954,"endTime":3450.914,"body":"training age."},{"startTime":3450.914,"endTime":3456.604,"body":"But this one, I will bring this in with"},{"startTime":3450.914,"endTime":3456.604,"body":"clients who's, for lack of a better term,"},{"startTime":3456.604,"endTime":3458.634,"body":"like their work capacity just sucks."},{"startTime":3458.634,"endTime":3461.384,"body":"And you're like, hey, send me a video of"},{"startTime":3458.634,"endTime":3461.384,"body":"you on the like press."},{"startTime":3461.384,"endTime":3463.392,"body":"And they're just dying."},{"startTime":3463.574,"endTime":3466.844,"body":"and like quitting, you know, early or"},{"startTime":3463.574,"endTime":3466.844,"body":"something like that."},{"startTime":3466.844,"endTime":3469.524,"body":"And I'm like, okay, we have a terrible"},{"startTime":3466.844,"endTime":3469.524,"body":"work capacity."},{"startTime":3469.524,"endTime":3472.374,"body":"And I just want to put them like a stair"},{"startTime":3469.524,"endTime":3472.374,"body":"master or something."},{"startTime":3472.374,"endTime":3476.734,"body":"So we're gonna, we're gonna bring in these"},{"startTime":3472.374,"endTime":3476.734,"body":"things to work on your conditioning as we"},{"startTime":3476.734,"endTime":3479.142,"body":"work on the other hypertrophy type stuff."},{"startTime":3479.371,"endTime":3483.451,"body":"Yeah, I love the six by six approach as"},{"startTime":3479.371,"endTime":3483.451,"body":"well."},{"startTime":3483.451,"endTime":3487.071,"body":"So it would be like, instead of with a 15"},{"startTime":3483.451,"endTime":3487.071,"body":"to 20 rep max weight that you would use"},{"startTime":3487.071,"endTime":3491.431,"body":"for the eight by eight, it might be like a"},{"startTime":3487.071,"endTime":3491.431,"body":"12 to 15 rep max weight."},{"startTime":3491.471,"endTime":3496.531,"body":"And so I love that too, because I feel"},{"startTime":3491.471,"endTime":3496.531,"body":"like I can get there faster."},{"startTime":3496.531,"endTime":3500.111,"body":"So the eight reps, you know, you don't"},{"startTime":3496.531,"endTime":3500.111,"body":"feel like there's a lot happening until"},{"startTime":3500.111,"endTime":3504.151,"body":"you get through a few of the reps with the"},{"startTime":3500.111,"endTime":3504.151,"body":"six rep approach."},{"startTime":3504.151,"endTime":3508.235,"body":"After the first set or two, you feel like"},{"startTime":3504.151,"endTime":3508.235,"body":"you're in it after one or two reps."},{"startTime":3508.235,"endTime":3512.015,"body":"And so I feel like there's just a lot more"},{"startTime":3508.235,"endTime":3512.015,"body":"effective work that's done that way."},{"startTime":3513.555,"endTime":3514.145,"body":"All right, cool."},{"startTime":3514.145,"endTime":3516.695,"body":"I have two more and then we're basically"},{"startTime":3514.145,"endTime":3516.695,"body":"done."},{"startTime":3516.855,"endTime":3522.755,"body":"So here's one that I use that I think is"},{"startTime":3516.855,"endTime":3522.755,"body":"just kind of fun and effective, but also"},{"startTime":3522.755,"endTime":3524.855,"body":"just fun and nice way to mix it up."},{"startTime":3524.855,"endTime":3531.015,"body":"And so what I do is I take a 12 rep max"},{"startTime":3524.855,"endTime":3531.015,"body":"weight and choose antagonistic movements."},{"startTime":3531.015,"endTime":3532.915,"body":"I tend to do this a lot with arms."},{"startTime":3532.915,"endTime":3536.63,"body":"So I'll do like an incline dumbbell curl"},{"startTime":3532.915,"endTime":3536.63,"body":"with an incline."},{"startTime":3536.63,"endTime":3538.065,"body":"you"},{"startTime":3538.065,"endTime":3544.395,"body":"or a face away cable curl with a tricep"},{"startTime":3538.065,"endTime":3544.395,"body":"push down or something along those lines."},{"startTime":3544.395,"endTime":3550.705,"body":"So take a 12 rep max weight and you just"},{"startTime":3544.395,"endTime":3550.705,"body":"do sets of six back and forth with no rest"},{"startTime":3550.705,"endTime":3552.815,"body":"until you can't do six anymore."},{"startTime":3552.815,"endTime":3558.295,"body":"And so I usually find that I'll get"},{"startTime":3552.815,"endTime":3558.295,"body":"somewhere between five and six sets of six"},{"startTime":3558.295,"endTime":3562.815,"body":"because you're kind of getting a little"},{"startTime":3558.295,"endTime":3562.815,"body":"bit of rest for the local muscle while the"},{"startTime":3562.815,"endTime":3564.587,"body":"antagonistic muscle works."},{"startTime":3564.587,"endTime":3567.707,"body":"but it's not a ton of rest because you're"},{"startTime":3564.587,"endTime":3567.707,"body":"moving back and forth between the"},{"startTime":3567.707,"endTime":3568.807,"body":"movements super quickly."},{"startTime":3568.807,"endTime":3573.407,"body":"And you're also not getting a ton of"},{"startTime":3568.807,"endTime":3573.407,"body":"metabolic or systemic fatigue because"},{"startTime":3573.407,"endTime":3575.607,"body":"you're doing it on a super small muscle"},{"startTime":3573.407,"endTime":3575.607,"body":"group."},{"startTime":3575.607,"endTime":3580.467,"body":"Like I would never do this on RDL to hack"},{"startTime":3575.607,"endTime":3580.467,"body":"squat or something along those lines."},{"startTime":3580.467,"endTime":3582.207,"body":"I mean, could you imagine?"},{"startTime":3582.607,"endTime":3588.007,"body":"But doing it on like a curl and a tricep"},{"startTime":3582.607,"endTime":3588.007,"body":"movement, I think is a really great use"},{"startTime":3588.007,"endTime":3588.867,"body":"case for this."},{"startTime":3588.867,"endTime":3592.587,"body":"And if you ever want to try it out, it"},{"startTime":3588.867,"endTime":3592.587,"body":"kind of gives you a good sense of how good"},{"startTime":3592.587,"endTime":3594.835,"body":"your muscular endurance is."},{"startTime":3594.987,"endTime":3597.947,"body":"because I'll get, like I said, my average"},{"startTime":3594.987,"endTime":3597.947,"body":"is about five sets."},{"startTime":3597.947,"endTime":3603.127,"body":"Sometimes I'll get four, sometimes I'll"},{"startTime":3597.947,"endTime":3603.127,"body":"get six, but I've had people get eight or"},{"startTime":3603.127,"endTime":3605.627,"body":"nine sets and I've had people do three."},{"startTime":3606.007,"endTime":3610.207,"body":"So it really kind of gives you a good"},{"startTime":3606.007,"endTime":3610.207,"body":"insight into your makeup there."},{"startTime":3611.766,"endTime":3613.466,"body":"Yeah, that's another good one."},{"startTime":3613.466,"endTime":3617.106,"body":"A lot of these things are like jogging my"},{"startTime":3613.466,"endTime":3617.106,"body":"memory of like, there are things that I"},{"startTime":3617.106,"endTime":3618.566,"body":"just have completely forgot about."},{"startTime":3618.566,"endTime":3622.846,"body":"So I will definitely be taking some of"},{"startTime":3618.566,"endTime":3622.846,"body":"these and keeping notes on them, which I'm"},{"startTime":3622.846,"endTime":3624.203,"body":"excited about."},{"startTime":3624.203,"endTime":3625.143,"body":"Cool, cool."},{"startTime":3625.143,"endTime":3631.893,"body":"And then the last one is another version"},{"startTime":3625.143,"endTime":3631.893,"body":"of my O reps or rest pause, but I'll do"},{"startTime":3631.893,"endTime":3634.233,"body":"this on a short overload isolation"},{"startTime":3631.893,"endTime":3634.233,"body":"movement."},{"startTime":3634.233,"endTime":3637.463,"body":"My favorite is to do it on dumbbell"},{"startTime":3634.233,"endTime":3637.463,"body":"lateral raises."},{"startTime":3637.463,"endTime":3643.623,"body":"And so I'll just do a 20 rep buy -in set"},{"startTime":3637.463,"endTime":3643.623,"body":"and then immediately drop into sets of"},{"startTime":3643.623,"endTime":3645.543,"body":"five until I can't do five anymore."},{"startTime":3645.543,"endTime":3650.463,"body":"And so what this usually looks like, I'm"},{"startTime":3645.543,"endTime":3650.463,"body":"talking about 10 to 15 seconds between"},{"startTime":3650.463,"endTime":3650.903,"body":"sets."},{"startTime":3650.903,"endTime":3652.139,"body":"So you'll do 20."},{"startTime":3652.139,"endTime":3653.139,"body":"It burns really bad."},{"startTime":3653.139,"endTime":3654.519,"body":"You're basically close to failure."},{"startTime":3654.519,"endTime":3657.699,"body":"You drop those dumbbells down for 10"},{"startTime":3654.519,"endTime":3657.699,"body":"seconds."},{"startTime":3657.699,"endTime":3658.459,"body":"You pick them back up."},{"startTime":3658.459,"endTime":3660.259,"body":"You do five, you drop them down for 10"},{"startTime":3658.459,"endTime":3660.259,"body":"seconds."},{"startTime":3660.259,"endTime":3663.949,"body":"You do five more and you basically keep"},{"startTime":3660.259,"endTime":3663.949,"body":"resting 10 seconds and doing fives until"},{"startTime":3663.949,"endTime":3665.959,"body":"literally you can't do fives anymore."},{"startTime":3665.959,"endTime":3672.519,"body":"Um, and I actually have used this one in"},{"startTime":3665.959,"endTime":3672.519,"body":"programming progressively week to week as"},{"startTime":3672.519,"endTime":3677.519,"body":"well, because you can basically keep the"},{"startTime":3672.519,"endTime":3677.519,"body":"same weight and you just try to add volume"},{"startTime":3677.519,"endTime":3679.799,"body":"load by doing an additional set of five."},{"startTime":3679.799,"endTime":3681.757,"body":"So in week one, I might get,"},{"startTime":3682.187,"endTime":3686.097,"body":"five, four sets of five, and then the next"},{"startTime":3682.187,"endTime":3686.097,"body":"week try for five sets of five and then"},{"startTime":3686.097,"endTime":3687.367,"body":"six sets of five."},{"startTime":3687.367,"endTime":3690.597,"body":"And basically just going until you"},{"startTime":3687.367,"endTime":3690.597,"body":"literally can't do fives anymore."},{"startTime":3690.597,"endTime":3695.257,"body":"And it also is a super easy transition"},{"startTime":3690.597,"endTime":3695.257,"body":"into saying, okay, I want you to continue"},{"startTime":3695.257,"endTime":3699.767,"body":"doing fives, adding a set of five each"},{"startTime":3695.257,"endTime":3699.767,"body":"week, but it's okay if you can't get five"},{"startTime":3699.767,"endTime":3700.627,"body":"full reps."},{"startTime":3700.627,"endTime":3704.257,"body":"We're just going to go, you know, four"},{"startTime":3700.627,"endTime":3704.257,"body":"full reps plus one partial, then three"},{"startTime":3704.257,"endTime":3707.667,"body":"full reps plus two partials or two full"},{"startTime":3704.257,"endTime":3707.667,"body":"reps plus three partials."},{"startTime":3707.667,"endTime":3709.687,"body":"And eventually you're, you're still"},{"startTime":3707.667,"endTime":3709.687,"body":"getting sets of five."},{"startTime":3709.687,"endTime":3711.371,"body":"You're still progressing volume load."},{"startTime":3711.371,"endTime":3714.791,"body":"but you're doing it with like this kind of"},{"startTime":3711.371,"endTime":3714.791,"body":"partial rep match approach."},{"startTime":3714.791,"endTime":3717.771,"body":"And so yeah, I've been a huge fan of that"},{"startTime":3714.791,"endTime":3717.771,"body":"one as well."},{"startTime":3718.458,"endTime":3722.008,"body":"that one's really cool, especially in the"},{"startTime":3718.458,"endTime":3722.008,"body":"use case you outlined at the end of how"},{"startTime":3722.008,"endTime":3725.102,"body":"you can progress it and just volume load."},{"startTime":3725.291,"endTime":3726.251,"body":"Yep, yep."},{"startTime":3726.251,"endTime":3727.671,"body":"And that's it, man."},{"startTime":3727.931,"endTime":3731.621,"body":"The one thing I mentioned to you that I"},{"startTime":3727.931,"endTime":3731.621,"body":"didn't mention on air, I mentioned to you"},{"startTime":3731.621,"endTime":3736.591,"body":"off air was that some of these rep schemes"},{"startTime":3731.621,"endTime":3736.591,"body":"are just ways that I like to use to get"},{"startTime":3736.591,"endTime":3739.431,"body":"effective training for people, but keep it"},{"startTime":3736.591,"endTime":3739.431,"body":"interesting."},{"startTime":3739.431,"endTime":3743.531,"body":"And I think that that's really important"},{"startTime":3739.431,"endTime":3743.531,"body":"to keep in mind too, is that there are a"},{"startTime":3743.531,"endTime":3748.071,"body":"number of roads to Rome, ways to skin the"},{"startTime":3743.531,"endTime":3748.071,"body":"cat, whatever metaphor you want to use"},{"startTime":3748.071,"endTime":3748.711,"body":"there."},{"startTime":3748.711,"endTime":3752.811,"body":"And if you're going to be doing this"},{"startTime":3748.711,"endTime":3752.811,"body":"training thing for life, and especially if"},{"startTime":3752.811,"endTime":3753.867,"body":"you're training,"},{"startTime":3754.091,"endTime":3759.931,"body":"general population people, they tend to"},{"startTime":3754.091,"endTime":3759.931,"body":"get really bored quickly of straight sets"},{"startTime":3759.931,"endTime":3765.531,"body":"or consistent same protocols week to week"},{"startTime":3759.931,"endTime":3765.531,"body":"to week to week."},{"startTime":3765.531,"endTime":3771.581,"body":"But if you can still provide them"},{"startTime":3765.531,"endTime":3771.581,"body":"effective science -based training while"},{"startTime":3771.581,"endTime":3777.261,"body":"providing more interesting and fun rep"},{"startTime":3771.581,"endTime":3777.261,"body":"schemes for them to do, I think that you"},{"startTime":3777.261,"endTime":3780.619,"body":"just have a client that's happier and"},{"startTime":3777.261,"endTime":3780.619,"body":"still getting good results."},{"startTime":3780.619,"endTime":3785.249,"body":"And I think it's been cool that I've been"},{"startTime":3780.619,"endTime":3785.249,"body":"able to use some of these concepts that we"},{"startTime":3785.249,"endTime":3790.719,"body":"had from CrossFit and then be able to"},{"startTime":3785.249,"endTime":3790.719,"body":"apply them in a strategic manner to"},{"startTime":3790.719,"endTime":3792.339,"body":"hypertrophy training."},{"startTime":3793.519,"endTime":3796.879,"body":"So yeah, it's just, it's been, it's been"},{"startTime":3793.519,"endTime":3796.879,"body":"kind of cool to reflect on that and see"},{"startTime":3796.879,"endTime":3800.529,"body":"how that transition occurred and how you"},{"startTime":3796.879,"endTime":3800.529,"body":"can train effectively in many different"},{"startTime":3800.529,"endTime":3801.401,"body":"ways."},{"startTime":3802.134,"endTime":3802.904,"body":"I love it."},{"startTime":3802.904,"endTime":3805.174,"body":"I think you summed that up brilliantly."},{"startTime":3805.174,"endTime":3808.614,"body":"Big, big props to Brian for outlining and"},{"startTime":3805.174,"endTime":3808.614,"body":"setting up this episode."},{"startTime":3808.614,"endTime":3809.494,"body":"I think it's wonderful."},{"startTime":3809.494,"endTime":3812.944,"body":"I think it's going to really help people"},{"startTime":3809.494,"endTime":3812.944,"body":"think outside the box a little bit."},{"startTime":3812.944,"endTime":3816.184,"body":"I know it has kind of jogged my memory on"},{"startTime":3812.944,"endTime":3816.184,"body":"some things that I had completely"},{"startTime":3816.184,"endTime":3818.374,"body":"forgotten, you know, that we used to do."},{"startTime":3818.374,"endTime":3820.904,"body":"So really cool that you remember all that"},{"startTime":3818.374,"endTime":3820.904,"body":"stuff."},{"startTime":3820.904,"endTime":3825.524,"body":"I mean, fuck Brian, we're a decade ago at"},{"startTime":3820.904,"endTime":3825.524,"body":"this point, plus, you know, which is"},{"startTime":3825.524,"endTime":3826.854,"body":"pretty crazy."},{"startTime":3827.234,"endTime":3828.304,"body":"But again, props to you."},{"startTime":3828.304,"endTime":3829.852,"body":"This was a really cool episode."},{"startTime":3830.391,"endTime":3831.957,"body":"man, yeah it was fun."},{"startTime":3832.054,"endTime":3835.69,"body":"Cool, as always guys, we will talk to you"},{"startTime":3832.054,"endTime":3835.69,"body":"next week."}]}